WOD
 | Wed, Jul 3 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 20240703(Time) WARM-UP: 200m walk :30 single-unders 5 deadlifts to mid-thigh (shoulders stay over the bar) 6 alternating Samson stretch lunges :30 single-single-double 5 muscle cleans 8 counterbalance plate squats – Hold the bottom of each squat for :01. 1:00 double-under practice (limit of 50 reps) 5 power cleans 10 front squats – Hold the bottom of each squat for :01 SKILL/STRENGTH: On a 10:00 clock Build to a heavy 1 squat clean + 2 front squats WOD: 3 rounds for time Rx: STIMULUS 12:00-18:00 400m run 100 double-unders 10 front squats (225/155) SCALING OPTIONS: -Run distance, e.g., 300m, 200m ruck -DUs, e.g., 2:00 double-under attempts, 200 single-unders (for advanced athletes), 100 single-unders, or single-unders in no more than 2:00 -Front squats, e.g, 70-80% 1RM STIMULUS Time cap: 20:00 Target pace of 2:00-2:30 per run Double-unders complete unbroken sets in under 1:00 Heavy front squats in 1-3 sets, and in no more than 1:30 per round; advanced athletes should push to complete them unbroken 4-6 minutes each round
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