WOD
 | Sat, Nov 11 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 20231111 | Home WOD 20231111 | Other Results | November Lunge Challenge |
Barbell Strength 20231111(Check In) WARM-UP: 200m walk (embrace the cold OR 2:00 on rower, bike or jump rope) 10 good mornings 10 cossack squats 10 alternating front lunges – Repeat with weight Then :20 each of: 2 sets: cat/cow table top to child's pose hang stretch Deadlift Warm up to 70-75% of 1RM Then 5 sets for load of 3 deadlifts – Increase loading across as many sets as possible – These should be touch-and-go reps – Begin the first set around 70-75% of your 1RM Back Squat Warm up to 70% of 1RM Then EMOTM x 12mins 2 back squats – Build up to 70% or more and hold the same load across all 12 sets ACCESSORY: 4 sets 10 V-ups 10 supine toe touches 10 lying leg raises – Rest :30-1:00 STRETCHING: 2:00 couch stretch/leg 1:00 runner's stretch/leg 2:00 foam roll hamstrings/leg STRETCHING:
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