WOD
 | Thu, Jul 21 2022 |  |
 | Sat, Dec 17, 2022 at 6:00pm Allure Holiday Party |
| Fri, Dec 23, 2022 at 7:00pm The 12 WODs of Christmas Celebration |
| Sat, Apr 29, 2023 at 7:30am Burpee Mile |
| Mon, May 29, 2023 at 10:00am Memorial Day Murph |
| Tue, Jul 4, 2023 at 10:00am Sparks Marina Paddleboard and BBQ |
| Most Recent Benchmark: Max Height Box Jump on Mar 12, 2026 (1 day ago) |
| CrossFit 20220721 | CFA Kids - Week 99 | Squat Program 20220721 | Home WOD 20220721 |
CrossFit 20220721(Time, Rx2, Rx3) Warmup: 6 mins 30 plate hops 20 alternating shoulder taps (10/side) 15 ground plate-to-overhead 10 counter-balance squats Skill: Squat Clean Progression EMOTM x 7 - 1 Hang Clean (squat or power) WOD: 4 Rounds - 5 Squat Cleans - 20 Hand Release Pushups - 80 Double Unders Rx 115/85 Rx2 95/65, 10 HR Pushups Rx3 75/55, 20 HR Knee Pushups INTENDED STIMULUS 9:00-14:00. Barbell load should be considered moderate to light Break up the push-ups and double-unders into sustainable sets so you can push the back half of the workout
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