WOD
 | Fri, Oct 28 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 |
 | Happy Birthday: Coach E |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (5 days ago) |
| CrossFit 20221028 | Home WOD 20221028 |
CrossFit 20221028(Reps, Rx2, Rx3) Warmup Back & Hip Extensions Handstand Walk Progression 200m Double KB Farmers Carry WOD: for reps - 90 sec max reps Toes-2-Bar - 60 sec Rest - 90 sec max Ring Dips - 60 sec Rest - 90 sec max reps GHD Hip Extension - 60 sec Rest - 90 sec max distance Handstand Walk (every 5 ft = 1 rep) Rx2 - Knees-2-Armpits, Banded Ring Dips, Handstand Shoulder Taps Rx3 - Hanging Knee Raises, Pushups, Barbell Good Mornings, Wall Walks
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