WOD
 | Wed, Nov 1 2023 |  |
 | 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 |
| Fri, Mar 8, 2024 at 4:00pm FRIDAY NIGHT LIGHTS |
 | Welcome: Erandi |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (7 days ago) |
| CrossFit 20231101 | Home WOD 20231101 | November Lunge Challenge |
CrossFit 20231101(Time, Rx2, Rx3) Welcome to November - this month’s focus is on Hero workouts! WARM-UP: 200m walk, weather permitting :30 bike (or row) (easy pace) 10 alternating Spiderman stretches 10 staggered stance good mornings/leg :30 bike (or row) (moderate pace) 10 alternating lunges 10 alternating DB deadlifts :30 bike (or row) (moderate pace) 10 air squats 10 alternating DB sumo deadlift high pulls :30 bike (or row) (fast pace) 10 DB goblet squats 10 alternating DB snatches SKILL/STRENGTH: EMOTM x 6mins 5 overhead squats – From the floor – Build in load WOD: For time 50-calorie bike (row) 50 overhead squats (95/65) 50 alternating DB snatches (50/35) Rx2 - 75/55 bar, 35/20 DB Rx3 - 40 cals/reps, 55/35 bar, 20/15 DB INTENDED STIMULUS 8:00-12:00 This should be a sprint! Once a movement is done, there's no coming back to it Sub 4:00 bike Sub 3:00 each on squats and snatches Lighter loading on the overhead squats and DB snatches STRETCHING: 1:00 couch stretch/side 1:00 forearm stretch/side
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