WOD
 | Sat, Nov 4 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 |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (7 days ago) |
| Barbell Strength 20231104 | Home WOD 20231104 | November Lunge Challenge |
Barbell Strength 20231104(Check In) Warmup: 2 rounds (row, bike, jump rope - choose a different one each round) - 30 sec easy pace - 20 sec moderate pace - 10 sec fast pace 2 rounds (10 reps first round, 5 reps second round) - Elbow-to-Instep /side - Good Mornings (w/ barbell on 2nd round) - Step Back Lunges /leg - Single Leg Toe Touches /leg - PVC Passthrough Power Snatch - Warm up with sets of 5 to 60-65% of 1RM Then - Power Snatch 5-4-3-2-1 (increase weight each round) Deadlift - Warmup - Build sets of 5 to 75% of 1RM 6 Rounds - 9 Deadlifts @ 75% - 100m Double KB Farmers Carry Accessory: 3 rounds - 20 GHD Situps - 10 Strict Pullups (chin-ups or negatives if necessary) Stretch: 1 min Pigeon Pose /side
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