WOD
 | Sat, Oct 28 2023 |  |
 | 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 |
 | Happy Birthday: Coach E |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
| Home WOD 20231028 | Scary Squat Challenge |
Home WOD 20231028(Reps) WARM-UP: 200m walk 2 sets: 10 Samson stretch lunges 10 PVC overhead squats 10 PVC good mornings 10 hollow rocks 10 push-ups 200m jog SKILL/STRENGTH: On a 10:00 clock Build to a heavy set of 5 single arm DB overhead squats WOD: Against a 6:00 running clock Run 800m Max rep single-arm DB overhead squats (15-50) STRETCHING: 2:00 reach, roll, and lift
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