WOD
 | Sat, Sep 2 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 (7 days ago) |
| Barbell Strength 20230902 | Home WOD 20230902 | Veggie Challenge |
Barbell Strength 20230902(Check In) Warmup: 4 rounds - 20 sec air squats - 10 sec up-downs 30 sec rest 4 rounds - 20 bottom of squat hold - 10 sec burpees Push Press 10-10-5-5-3-3-1-1 BTN Jerk Warmup 5-3-3-2-2 Clean Warmup - warm up to 70% Every 2 mins x 15 rounds - 2 Clean & Jerks (touch-n-go) (start around 70% of 1RM, increase weight every 5 rounds) Accessory: 3 rounds - 15 Banded Lat Pulldowns - 15 Face Pulls - 1 min Plank hold Stretch: 2 rounds - 30 sec Saddle stretch - 30 sec Down Dog stretch
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