WOD
 | Mon, Aug 28 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 |
 | Happy Birthday: Phil |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (8 days ago) |
| CrossFit 2023082823 | Home WOD 20230828 | Hit the Stimulus |
CrossFit 2023082823(Time, Rx2, Rx3) WARM-UP: 2 sets :20 jumping jacks 10 unweighted good mornings 5 tempo push-ups 6 Samson stretch lunges 5 counterbalance squats SKILL/STRENGTH: Rope Climb Progression/Practice WOD: 6 rounds for time 12 DB deadlifts (35/20) 9 DB box step-up (35/20) (24/20) 200m run – Rest 2:00 between rounds Rx2 20/15 DB Rx3 15/10 DB, 20/16 box INTENDED STIMULUS Use two DBs Finish each round in 2:00 or less Unbroken deadlifts and step-ups Finish each run in 1:00 or less Reduce the distance of the run to 150m for athletes unable to complete the runs in 1:00 or less Fast intervals with a light DB load STRETCHING: 1:00 foam roll quads 1:00 foam roll upper back 1:00 foam roll calves
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