WOD
 | Sat, Dec 9 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 20231209 | Home WOD 20231209 | Hip Mobilization Challenge |
Barbell Strength 20231209(Check In) Warmup: 3 rounds - 1 min bike, row, run - 10 alternating Spiderman stretches - 10 leg swings /leg (across body) - 10 good mornings - 10 air squats Back Squats - warm up to 50% or more of 1RM EMOTM x 12 - 3 Back Squats (maintain same weight throughout all 12 sets) Power Clean - warm up to 70-75% of 1RM - 5 x 2 (build in weight) Accessory: 3 rounds - 10 High/Low Knee Pull Tuck - 5 weighted Chin-ups - 1 min Handstand Hold Stretch: 1:30 couch stretch /side
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