WOD
 | Fri, Dec 8 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) |
| CrossFit 20231208 | Hip Mobilization Challenge |
CrossFit 20231208(Time, Rx2, Rx3) Warmup: 2 rounds: - 200meter jog - 30 sec single-unders - 10 kettlebell deadlifts - 30 sec single-under jump front to back - 10 kettlebell swings - 30 sec single-under jump side to side - 10 kettlebell deadlifts - 30 sec single-under left leg - 10 kettlebell swings - 30 sec single-under right leg 10 mins to build to heavy set of 3 Hang Power Cleans 12 WODS OF CHRISTMAS 4 Rounds for Time - 8 alt DB Snatch (50/35) - 4 Complex of Squat Clean + Front Squat + Push Press (135/95) - 40 Single Unders - 4 YTA Movements (5/2.5) Rx2 - 40/25 DB, 95/65 bar Rx3 - 25/15 DB, 75/55 bar Stretch - 1 min lacrosse ball foot /side - 1 min standing pike stretch
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