WOD
 | Sat, Aug 12 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 (6 days ago) |
| Barbell Strength 20230812 | Overhead Squat Max | Home WOD 20230812 | Hit the Stimulus |
Barbell Strength 20230812(Check In) Warmup: - 200m jog - 10 inchworm + pushup - 10 alt elbow to instep - 200m jog - Ankle mobility - Shoulder distraction - 10 weighted good mornings - 10 front squat 45/35 Overhead Squat - Warmup 10-10-7-7-4-4 - Work to Max Single Clean Complex - 5 Rounds - 3 Floating Clean Pulls - 3 Hang Power Clean - 3 Romanian Deadlifts - 3 Bent Over Rows (do all 4 movements consecutively - without putting barbell down) Accessory: 3 Rounds - 25 Seated Leg Raises - 5 L-Pullups - 5 Wall Walks Stretch: 2 rounds - 30 sec pigeon stretch /leg - 30 sec couch stretch /leg - 30 sec scorpion stretch /side
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Squats
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