WOD
 | Sat, Feb 3 2024 |  |
 | 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 |
| Sun, Mar 10, 2024 at 9:30am SUNDAY MORNING LIGHTS! |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (5 days ago) |
| Barbell Strength 20240203 | Home WOD 2024023 | February Steps Challenege |
Barbell Strength 20240203(Check In) Warmup: 3 min run, row, bike 2 sets: - 20 jumping jacks - 10 alternating Cossack squats - 20 mountain climbers - 10 counterbalance squats Barbell Warmup Snatch Progression - 10 snatch deadlifts (empty barbell) - 10 snatch deadlifts to mid-thigh - 10 snatch deadlift and shrugs - 10 muscle snatches - 10 overhead squats - 10 hang squat snatches - 10 squat snatches Snatch - 4 x 5 @ 50-60% - 3 x 4 @ 60-70% Deadlift 10-8-8-6-6 (focus on form, do not drop bar on final rep) Accessory: 4 rounds - Handstand Hold - Flutter Kicks (start 1 min each then reduce 15 sec each round) Stretch: - 1 min Pigeon pose /leg - 1 min Calf stretch /leg
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