WOD
 | Sat, Sep 10 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 (7 days ago) |
| Barbell Strength 20220910 | CFA Kids 20220910 | Home WOD 20220910 |
Barbell Strength 20220910(Check In) Warmup 4 Rounds - 20 sec Air Squats - 10 sec Straight Arm Burpees (30 sec rest) 4 Rounds - 20 sec Bottom of Squat Hold - 10 sec Burpees Clean & Jerk Progression (5 Reps of each) - Clean Setup - Front squat - Squat Clean - Push Press - Push Jerk - Split Jerk - Clean & Jerk (touch-n-go) Clean & Jerk Warmup: 3 Rounds - 3 Touch and Go Clean and Jerks Clean & Jerk - 7 x 3 Clean & Jerks for load Accessory: - 1 min Air Squat - 1 min Thrusters (45/35) - 1 min Overhead Squats (45/35) (no rest between movements) Stretch: 2 Rounds - 1 min Foam Roll Quads /side - 15 Reach, Roll & Lift on Foam Roller
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