WOD
 | Thu, Jun 27 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 (7 days ago) |
| CrossFit 20240627 | Squat Program 20240627 |
CrossFit 20240627(Reps) WARM-UP: 200m walk :30 bike, row, or jump 5 inch worms 5 cossack squats 10 sumo deadlifts (empty barbell) 5 push-ups 5 air squats 10 Romanian deadlifts (empty barbell) 5 push-ups to down dog 5 Kang squats 10 deadlifts (empty barbell) SKILL/STRENGTH: 3 sets :20 side plank hold/side :30-1:00 odd object hold WOD: Rx: STIMULUS 5-9 rounds AMRAP x 12mins 15 deadlifts (135/95) 10 push presses 5 strict handstand push-ups SCALING OPTIONS: -Push press weight, e.g., 50-60% of 1RM -HSPUs, e.g., reduced ROM (40# plate or lower) box, or stinkbug -HSPUs reps, e.g., 3 STIMULUS NOTES: Deadlifts in :20-1:00 Push presses in :10-:30 Strict handstand push-ups in :10-1:15 Each round approximately 1:15-2:15 STRETCHING: 1:00 lacrosse-ball tricep mash/side 1:00 lacrosse-ball front delt mash/side
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