WOD
 | Sat, Sep 3 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: Snatch Max on Jan 5, 2026 (6 days ago) |
| Barbell Strength 20220903 | CFA Kids - 20220903 | Home WOD 20220903 |
Barbell Strength 20220903(Check In) Warmup: 3 rounds - 1 min row/bike/run (switch each round) - 10 PVC Passthroughs - 10 ATY Raises (light weight) - 10 Pushup to Down Dog - 10 PVC Strict Press EMOTM x 12 - 3 Shoulder Presses @ 70% EMOTM x 12 Min: 2 Power Cleans 1-4 @ 60% 5-8 @ 63% 9-12 @ 65% 5 Rounds - 3 Power Cleans + 6 Alt Front Rack Lunges Every 75 sec x 10 sets - 3 Box Squats @ 70% Accessory: 4 Rounds - 6 Weighted Back Rack Deficit Lunges - 15 KB Swings - 15 GHD Situps (weighted if possible)
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