WOD
 | Fri, Aug 25 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 (8 days ago) |
| CrossFit 20230825 | Home WOD 20230825 | Hit the Stimulus |
CrossFit 20230825(Time, Rx2, Rx3) WARM-UP: 200m walk then... Each drill down 50-ft and back High knee karaoke Knee to chest Lunge with a torso twist High knees Butt kickers Jog SKILL/STRENGTH: 5-4-3-2-1 clean pulls for load PARTNER WOD FRIDAY!: 5 rounds for time 400m run 40 alternating pistol squats – Run together and break up the squats as needed Rx2 alternating ankle-wrapped pistol squats Rx3 300m run, pistol squats to target (20 in or lower) INTENDED STIMULUS 15:00-20:00 Runs complete in 2:00 or less every round Athletes should be able to complete at least 20 single-leg squats/1:00 to go Rx'd STRETCHING: 1:00 foam roll quads 1:00 couch stretch/side
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