WOD
 | Tue, Jul 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 |
 | Welcome: CFA |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (7 days ago) |
CrossFit 20240702(Weight) Welcome to July! This month we focus on going heavy and practicing high-skill gymnastics. WARM-UP: 200m walk 3 sets: 20 jumping jacks 20 mountain climbers 20 alternating plank shoulder taps 10 hollow rocks 5 hand-release push-ups WOD WARM-UP: On a 10:00 clock Handstand and handstand walk practice THEN... 2 sets: 5 bench presses – Rest 1:00-1:30 between sets – Build in load HEAVY DAY! WOD: On an 18:00 clock Rx STIMULUS 25-250-ft or further handstand walk 12:00 to establish a heavy 5-rep bench press Rest 3:00 3:00 max-distance handstand walk SCALING OPTIONS: -Bench press, e.g., dumbbell bench pressing, overhead pressing -HS walk, e.g., handstand shoulder taps, pike shoulder taps on a box, pike shoulder taps on the floor, or plank shoulder taps STIMULUS NOTES: Heavy bench press relative to each athlete followed by a 25-250-ft or further handstand walk or variation Maintain sound technique for 5 reps at heaviest sets – Score is heaviest 5 reps – Add distance/reps to comments STRETCHING: :30 reach, roll, and lift 1:00 foam role lats/side :30 doorway pec stretch/side
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