WOD
 | Sun, Apr 9 2023 |  |
 | 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 |
| Fri, Jul 14, 2023 at 12:00pm Lahontan Lake WOD |
| Sat, Jul 15, 2023 at 8:00am Lahontan Lake WOD |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
| Goals - Strength Week 2 | 10-rep max front squat | CrossFit 20230409 | Home WOD 20230409 | Other Results | Stay Hydrated Challenge |
Goals - Strength Week 2(Check In) April: Strength Goals -pick a movement and stick with it for all of April Warmup: 2 mins cardio 5-10 minutes: Mobility for your movement! Examples: Low squat holds Ankle/hip stretches PVC pass throughs Good mornings Front rack stretch Strength work: Week 2 -4x5 @ 82% - 1 set max reps @ 82% Accessory: 3 rounds -1 rep max hold 10 seconds -30 sec. Hollow hold -30 sec. Superman hold
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Squats
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