WOD
 | Tue, Oct 24 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: CrossFit Open 26.2 on Mar 8, 2026 (4 days ago) |
| CrossFit 20231024 | NATE | Home WOD 20231024 | Scary Squat Challenge |
CrossFit 20231024(No Results Tracked) WARM-UP: :20 superman hold :20 hollow hold :20 KB deadlifts 1 wall walk :20 superman hold :20 hollow rocks :20 Russian KB swings 1 wall walk :20 kip swings :20 KB swings 1 wall walk SKILL/STRENGTH: 2 sets 25 weighted hip extensions or supermans 10 strict toes-to-bars or scaled version WOD REVIEW WOD: NATE AMRAP x 20mins (rounds) - 2 Muscle-Ups - 4 Handstand Push-Ups - 8 Kettlebell Swings (70/53) Rx2 - 2 Low-ring Transitions - 4 Modified ROM HSPU - 8 KB Swings (53/35) Rx3 - 4 Ring Rows - 4 Assisted Ring Dips - 6 Stink Bug Handstand Pushups - 8 KB Swings (35/26) (record number of rounds in NATE tab) INTENDED STIMULUS 10-15 rounds for most athletes Unbroken KB swings the entire workout STRETCHING: 1:00 banded shoulder stretches/arm
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