WOD
 | Sat, Nov 5 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: James H |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (5 days ago) |
| Barbell Strength 20221105 | Home WOD 20221105 | 20211204 CrossFit Kids | Max Height Box Jump |
Barbell Strength 20221105(Check In) Warmup: 400m Run/500m Row then 2 rounds of... - 30 sec Jumping Jacks - 20 Alt Shoulder Taps - 10 Counter Balance Squats (10#) 3 x 7 Shoulder Press (build to your heaviest set of 7) 3 x 7 Front Squats (build to your heaviest set of 7) Complex: 7 rounds - Deadlift + Clean + Hang Clean + Jerk (power or squat clean and any jerk is OK) Accessory: 3 Rounds - 6 Front Rack Bulgarian Split Squats /leg - 6 Pendlay Row Stretch: 40 secs each... - Seated Straddle Stretch (left, right, center)
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Gymnastics
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