WOD
 | Sat, Jul 22 2023 |  |
 | Sat, Sep 16, 2023 at 8:00am New Kids in the Box |
| Sat, Oct 28, 2023 at 10:00am Dirty Wookie 5k |
| Sat, Dec 23, 2023 at 5:00pm Allure Holiday Party |
| Sat, Feb 3, 2024 at 10:00am CrossFit for Health Seminar |
| Thu, Feb 29, 2024 at 6:30pm 2024 CROSSFIT GAMES OPEN TEAMS ANNOUNCEMENT |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (7 days ago) |
| Barbell Strength 20230722 | Home WOD 20230722 | Other Results | 1776 Pushup Challenge |
Barbell Strength 20230722(Check In) Warmup: 3 rounds - 20 sec up-downs, 10 sec rest - 20 sec air squats, 10 sec rest - 20 sec SOTS press, 10 sec rest Bench Press Warmup Unstable Bench Press - 6 x 5 (increase weight each round) Squat Snatch - Progression - Work up to 70% of 1RM (3-4 sets) Every 2 mins x 10 rounds - 1 Squat Snatch (try to increase weight most rounds) Accessory: 3 rounds - 10 Swinging Ring Pullups (or Kip Swings) - 15 Seated Leg Raises - 20 GHD Hip Extensions (or superman) Stretch: 2 rounds - 30 sec leg swings /side (across body) - 30 sec Pigeon stretch / side
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