WOD
 | Sat, Dec 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 (6 days ago) |
| Barbell Strength 20221210 | CFA Kids 20221210 | Home WOD 20221210 |
Barbell Strength 20221210(Check In) Cardio Warmup Burgener Warmup 3 x 5 Overhead Squats (light --> moderate weight) Snatch 7 x 3 (focus on quality and consistency) 2 x 2 @ 85% 2 x 2 @ 87% 4 x 1 @ 90% 2 x 1 @ 93% Accessory: 3 rounds - 20 hanging banded knee raises - 10 banded DB KB Raises - 20 weighted laying hollow jumping jacks (rest 1 min between rounds)
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