WOD
 | Wed, Dec 13 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 20231213 | Hip Mobilization Challenge |
CrossFit 20231213(Reps, Rx2, Rx3) Warmup: Partner Rowling Partner A rows to 100 meters. For every meter partner A rows under or over 100 meters, BOTH partners must perform that many reps of a penalty movement, then partner B rows to 100 meters. Repeat for 8 mins. The team completing the most 100m rows wins. Penalty movements - Air squats - Burpees - Push-ups - Jumping jacks - Sit-ups Front Squats 6-5-4-3-2 (take bar from the floor) The 12 WODs of Christmas 12 Min AMRAP - 8 Deadlifts (DB or KB) - 10 Russian KB Swings - 12 Up Downs - 20 Mountain Climbers (all members start standing in a line side by side. When you finish a round then rotate by 90 degrees clockwise and start the next round) Rx - 70/53 Rx2 - 53/35 Rx3 - 35/26 Stretch: - 1 min foam roll quads - 1 min foam roll upper back - 1 min foam roll lats
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