WOD
 | Sun, Oct 30 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: CrossFit Open 26.2 on Mar 8, 2026 (4 days ago) |
Home WOD 20221030(Reps) Warmup: 9 minutes Min. 1 - 40 sec alternating plank reach throughs Min. 2 - 40 sec alternating hamstring scoops Min. 3 - 40 sec up-downs WOD: for reps - 90 sec max V-ups - 60 sec rest - 90 sec max Pushups - 60 sec rest - 90 sec max weighted Good Mornings - 60 sec rest - 90 sec max distance plank Shoulder Taps Stretch: 3 rounds - 10 ATY raises - 5 reach, roll and lift /arm
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