WOD
 | Sat, Aug 19 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) |
| Barbell Strength 20230819 | 5-rep max Squat Clean | Home WOD 20230819 | Other Results | Hit the Stimulus |
Barbell Strength 20230819(Check In) Warmup: 2 rounds - 20 sec Jumping Jacks - 10 alt Cossack Squats - 20 sec Mountain Climbers - 10 counterbalance Squats Bench Press Warmup Every 2 mins x 9 sets - first 3 x 1 reps (85-100%) - second 3 x 3 reps (80-90%) - third 3 x 5 reps (75-85%) Squat Clean (2-3 attempts per segment) - warmup - 7 mins to find 5RM (unbroken) - 7 mins to find 3RM (unbroken) - 7 mins to find 1RM Core Accessory: 2 rounds - 5 Single Arm Ring + Rows /side - 10 Foam Roll Plank Glide - 20 sec Banded Plank Flutters - 2 Barbell Climb Challenge Stretch: 90 sec Couch stretch /side
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5 Rep Max
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