WOD
 | Sat, Sep 23 2023 |  |
 | 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 |
| Fri, Mar 1, 2024 at 4:30pm FRIDAY NIGHT LIGHTS |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
| Barbell Strength 20230923 | Home WOD 20230923 | Veggie Challenge |
Barbell Strength 20230923(Check In) Warmup: 2 min Cardio warmup 2 Rounds - 10 Scap Pullups - 10 Kip Swings - 30 sec active Childs Pose - 30 sec Bottom of Squat hold - 30 sec Shoulder Distraction /side SOTS Press 5-5-5-5-5 Snatch Burgener Warmup 7 Rounds - 2 Snatch Pulls - 1 Snatch (Power or Squat) (do not treat as touch-n-go, reset grip and setup each rep) Snatch Complex - 1 Squat Snatch - 1 Hang Squat Snatch - 1 Overhead Squat Every 60 sec x 4 - 1 complex @ 60% Every 90 sec x 4 - 1 complex @ 70% Every 120 sec x 4 - 1 complex @ 80% Accessory: 3 rounds - 15 barbell Good Mornings - 15 Superman Arch-ups - 15 GHD Situps Stretch: - 30 sec Thread the Needle /side - 30 sec Lat Roll /side - 30 sec Couch stretch /side
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