WOD
 | Mon, Jun 24 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 20240624 | Upper Body Strength 20240624 | Home WOD 20240624 |
CrossFit 20240624(Time) WARM-UP: 200m walk 10 slow calf raises :20 single-unders :20 scorpion stretch/leg :20 single-unders :20 Cossack squat stretch/leg 200m jog SKILL/STRENGTH: On a 3:00 clock 1:00 V-ups 1:00 tuck-ups 1:00 hollow rocks – No rest between movements WOD: Rx: STIMULUS 18:00-25:00 4 rounds for time: 800m run 75 double-unders SCALING OPTIONS: -Run, e.g., 600m, 400m ruck -Double-under reps, e.g., 50, 30, 25, 1:00 attempts, single-unders STIMULUS NOTES: Time cap 27:00 Runs in 3:30-5:00 Double-unders in :45-1:30 Approximately 4:30 - 6:15 per round STRETCHING: 2 sets :30 calf stretch/leg
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