WOD
 | Sun, Jun 2 2024 |  |
 | Thu, Jul 4, 2024 at 10:00am Sparks Marina Paddleboard and BBQ |
| Sun, Sep 1, 2024 at 6:00am Bring A Friend Week |
| Sat, Sep 14, 2024 at 8:00am New Kids in the Box |
| Sun, Dec 8, 2024 at 10:00am 12 WODs of Christmas Begins |
| Sat, Dec 21, 2024 at 6:00pm Holiday Party - 6:00pm |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
| 20240602 Pull-up Class | CrossFit 20240602 | Home WOD 20240602 |
20240602 Pull-up Class(Check In) Warmup: 200m walk 2 rounds: 10 PVC pass throughs 10 PVC around the worlds (5 per direction) 30 sec. Active hanging lat stretch with feet on a box 3 sets: 10 box supported pull-ups (heels on box) Rest 1 minute 5/side half kneeling kettlebell windmills 6 rounds: 15 sec. work 15 sec. Rest Active hollow hang (can do l-sit to make more challenging) - rest one minute straight into: Tabata: Banded pvc lat pull-down Stretching: 1 min/side foam roll lats 1 min/side thread the needle
Planned: Sun,Apr6,2025 Sun,Jun2,2024
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