WOD
 | Sat, Nov 18 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 (5 days ago) |
| Barbell Strength 20231118 | Bench Press Max | Home WOD 20231118 | November Lunge Challenge |
Barbell Strength 20231118(Check In) Warmup: 2 min jog/bike/row 2 sets: 10 alternating spiderman stretches 10 alternating toy soldiers 10 alternating plank reach-throughs 10 alternating single-leg V-ups 1 set - 20 jumping jacks - 20 air squats - 20 pushups - 20 single leg glute bridge (10 /leg) Bench Press - warmup - 5-5-3-3-1-1-1-1-1 (static hold before max) Back Rack Lunges - 5 x 8 alternating, build to heavy (front or back lunges) Accessory: 3 rounds - 5 Skin the Cats - 30 sec high Plank hold - 10 strict Ring Dips - 30 sec low Plank hold Stretch: 2 sets: - 30 sec lat roll /side - 30 sec quad roll /side - 30 sec hamstring roll /side - 30 sec upper back roll /side
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Misc Barbell
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