WOD
 | Mon, Nov 6 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: Joe S |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
| CrossFit 20231106 | Home WOD 20231106 | November Lunge Challenge |
CrossFit 20231106(Time, Rx2, Rx3) WARM-UP: 200m walk (embrace the cold OR 2:00 on rower, bike or jump rope) 5 inchworm + push-ups 5 up-downs 5 burpees 10 air squats (heels down) 30 single-unders 10 lateral leg swings/leg 3 bar-facing burpees, slow 3 bar-facing burpees, fast 10 air squats (knees out) 30 single-unders 10 alt Samson stretch 4 bar-facing burpees, slow 4 bar-facing burpees, fast 10 air squats (depth below parallel) 30 single-unders SKILL/STRENGTH: EMOTM x 5mins 5 strict ring dips (scale w/ band or feet) – Hold the bottom and top for :01 each WOD: 4 rounds for time 15 bar-facing burpees 15 front squats (105/75) 75 single-unders Rx2 10 bar-facing burpees 15 front squats (85/65) 50 single-unders Rx3 10 burpees 15 front squats (45/35) 25 single-unders INTENDED STIMULUS 12:00-18:00 Bar-facing burpees in 1:30 or less Front squats in 2 sets or less Single-unders in 1:00 or less Finish round 2 by 6:00 STRETCHING: 2:00 foam roll quads 1:00 foam roll calves
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