WOD
 | Fri, Aug 18 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 |
 | Welcome: Natalie |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (7 days ago) |
| CrossFit20230818 | Home WOD 20230818 | Hit the Stimulus |
CrossFit20230818(Time, Rx2, Rx3) WARM-UP: 2 sets P1: 1:00 air bike P2: 5 air squats + 3 burpees – Partner 1 bikes while partner 2 squats and burpees – Once the biker completes 1:00, switch WOD Warmup FRIDAY PARTNER WOD!: 10 total rounds for time 15-calorie bike (row, 300m run) 9 deadlifts (95/85) 6 push jerks 3 squat snatches – One partner completes a full round while the other rests Rx2 75/65 Rx3 55/45 INTENDED STIMULUS 19:00-27:00 Bike/Row/Run in less than 1:00 Deadlifts and push jerks unbroken All barbell reps done in under 1:30 for most rounds STRETCHING: 2 sets :45 child’s pose stretch :45 seated straddle stretch
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