WOD

Fri, Aug 4 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 (5 days ago)

CrossFit 20230804

GRACE

Home WOD 20230804

Hit the Stimulus

CrossFit 20230804

(No Results Tracked)
WARM-UP:
5:00 slow run, bike, row, or ski
3 rounds:
10 PVC pass throughs
10 PVC good mornings
10 PVC muscle snatches
10 PVC shoulder presses

SKILL/STRENGTH:
1:00 plank hold (forearms)
1:00 right-sided plank hold
1:00 left-sided plank hold

WOD REVIEW

WOD:
30 Clean and Jerks

Rx 135/95
Rx2 95/65
Rx3 75/55

– POST SCORE UNDER 'GRACE' TAB

INTENDED STIMULUS
Classic CrossFit benchmark, Grace
Sub 8:00
Advanced athletes should push to finish sub 5:00
Loading should allow athletes to perform at least 7 reps unbroken

STRETCHING:
1:00 pigeon pose/side
1:00 scorpion stretch/side