WOD
 | Wed, Jun 12 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) |
| CrossFit 20240612 | Gymnastics Program 20240621 | Home WOD 20240612 |
CrossFit 20240612(Time) WARM-UP: 200m walk 30 jumping jacks 10 alternating lunges 30 mountain climbers 10 box step-overs 100m jog 10 dumbbell box step-overs SKILL/STRENGTH: Accumulate 25 strict pull-ups – Advanced athletes add load – Scale as needed, e.g., sitting pull-ups, negatives WOD: Rx: STIMULUS 10:00-15:00 7 rounds for time: 200m run 10 DB box step-overs (35/20) (24/20) – Use two dumbbells SCALING OPTIONS: 100m run or ruck Dumbbell weight, e.g., 30-10 Rounds, e.g., 5 Box, e.g., 20-12, alternating walking lunges STIMULUS NOTES: Time cap: 16:00 Runs in 1:00 or less Unbroken dumbbell box step-over reps for most rounds Put your head down and work STRETCHING: 2 sets :30 foam roll IT band/leg :30 lacrosse ball roll/foot
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