WOD
 | Sun, Jun 30 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 |
 | Happy Birthday: Perry |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (7 days ago) |
CrossFit 20240630(Time) WARM-UP: 200m walk 10 Alternating scorpion stretches 10 Air squats 10 Sit-ups 10 Good mornings 10 Alternating front lunges 10 Alternating step-ups 10 PVC pass-thrus 100m jog SKILL/STRENGTH: On a 10:00 clock Single-leg squat skill practice WOD WARM-UP: 1 round 6 walking lunges 5 double-dumbbell hang power cleans 6 walking lunges – Pick up the pace on the second round of walking lunges WOD: 3 rounds for time Rx: STIMULUS 4:00-7:00 15 double-DB hang power cleans (50/35) 20 walking lunges SCALING OPTIONS: -DB weight, e.g., 45-15 -Walking lunges, reduce reps, e.g. 16, 12 STIMULUS NOTES: Time cap: 9:00 Sprint workout Cleans in 1-3 sets or 5 or more reps and in less than 1:30 Lunges in less than 1:00 No more than 2:30 per round STRETCHING: 1:00 pigeon stretch/leg 1:00 saddle stretch
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