WOD
 | Sun, Nov 5 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 |
 | Happy Birthday: James H |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (7 days ago) |
| Home WOD 20231105 | November Lunge Challenge |
Home WOD 20231105(Time) WARM-UP: 200m walk (embrace the cold OR 2:00 on rower, bike or jump rope) 2 sets: :30 easy pace :20 moderate pace :10 fast pace – Row, ski, jump rope 2 sets: 5 elbow-to-instep/leg :30 unweighted good mornings 5-10 step back lunges/leg 5-10 single-leg toe touches/leg 50m double-KB farmers carry WOD WARM-UP: 3-4 sets: 5 DB deadlifts – Rest :30-1:00 between lifts 1 set: 5 DB deadlifts (workout weight) 50m double-KB farmers carry (workout weight) WOD: 6 rounds for time 18 DB deadlifts (15-50) 100m DB farmers carry – Athlete chooses the farmers carry load STRETCHING: 1:00 pigeon pose/side 1:00 couch stretch/side
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