WOD
 | Sat, Sep 17 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 20220917 | CFA Kids - Week 33-2 | Home WOD 20220917 |
Barbell Strength 20220917(Check In) Warmup: - Shoulder Taps - 30 sec slow, 30 sec fast - Superman - 30 sec slow, 30 sec fast - Pushups - 30 sec slow on knees, 30 sec fast - Alt Scorpion Stretch - 30 sec slow, 30 sec fast - Burpees - 30 sec slow, 30 sec fast Bench Press - 3 x 5 build up in weight - 7 x 3 Bench Press Box Squats - Leg Warmup: 10 Good Mornings + 10 Air Squats - 10 @ 45/35 - 2 x 5 increasing weight - 1 x 3 65-70% then Every 90 sec x 8 rounds - 3 @ 80% Accessory: EMOTM x 8 mins - 20 sec Handstand Hold - 40 sec Rest Accessory II: Ab Builder - 20 I-arm Sliders (10/arm) - 40 Superman Arch-ups - 20 Hollow Rocks - 10 I-arm Sliders (5/arm) - 20 Superman Arch-ups - 10 Hollow Rocks Stretch: 3 rounds - 20 sec Doorway Pec Stretch /side - 20 Banded Pullaparts
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