WOD
 | Sat, Dec 16 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 20231216 | Other Results | Hip Mobilization Challenge |
Barbell Strength 20231216(Check In) Warmup: 2 sets: 1:00 air bike – Rest :15 :30 overhead squats (PVC/empty bar) – Rest :15 2 sets: - 10 alternating Scorpion stretches - 10 alternating Cossack squats - 5 elbow instep + hamstring stretches /side Snatch Balance 1-1-1-1-1-1-1 (warm up to 60-70% of 1RM OHS) Clean Complex (Clean Pull + Hang Clean) - Warmup + work to heavy set Accessory: - 1 min plank hold (high plank) - 25 strict toes-to-rings (leg/knee raises) - 1 min plank hold (low plank) - 50 GHD hip extensions (superman) - 1 min plank hold (high plank) - 25 strict toes-to-rings (leg/knee raises) - 1 min plank hold (low plank) Stretch: - 30 sec Lat roll /side - 1 min Cobra stretch
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