WOD
 | Fri, Dec 15 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 20231215 | Hip Mobilization Challenge |
CrossFit 20231215(Weight) Warmup 200-meter run then 50 ft of each with a jog back to the start: - Skipping high knees - Lateral shuffle/direction - Toy soldiers - Samson lunges - Bunny hops - Broad jumps - Burpee broad jumps Finish with 200-meter run MEDICINE-BALL CARRY | 2:00 1 set: 50-meter med-ball jog – Rest :15-:30. 50-meter med-ball run SINGLE-KETTLEBELL CARRY | 3:00 1 set: 50-meter carry at the shoulder – Rest :15-:30. 50-meter carry at the side DOUBLE-KETTLEBELL CARRY | 3:00 1 set: 50-meter double-kettlebell carry, slow – Rest :15-:30. 50-meter double-kettlebell carry, fast The 12 WODs of Christmas - 11 sets of 3 deadlifts starting with PVC pipe and going up in weight to 90% of max (record max weight lifted) Stretch: 200-meter walk 1:00 hamstring stretch /side
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