WOD
 | Sat, Aug 26 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) |
| Barbell Strength 20230826 | Home WOD 20230829 | Home WOD 20230826 | Hit the Stimulus |
Barbell Strength 20230826(Check In) Warmup - 400m Run/500m Row - 30 sec High Knees, 10 sec rest - 30 sec Banded Side Steps, 10 sec rest - 30 sec Banded Good Mornings, 10 sec rest - 30 sec Cossack Squats, 10 sec rest - 20 Walking Lunges Squat Mobility Back Squats - warm up to 60% of 1RM EMOTM x 15 - 2 Back Squats (increase load when possible) Accessory: 21-15-12-9-6-3 - Ring Dips (100m Heavy Sled Pull after each set) Stretch: 2 rounds - 30 sec Frog stretch - 30 sec Couch stretch /leg
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