WOD
 | Thu, Jul 11 2024 |  |
 | 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 |
| Thu, Feb 27, 2025 at 12:00pm CrossFit 25.1 Announcement |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
| CrossFit 20240711 | Squat Program 20240711 |
CrossFit 20240711(Time) WARM-UP: 200m walk 10 jumping jacks 10 alternating Spiderman stretch 10 push-ups to downward dog 10 up-downs 10 alternating Samson lunges 10 reverse lunges 10 jumping jacks 10 burpees 10 alternating scorpion stretches 10 air squats 10 burpee broad jumps 400m run SKILL/STRENGTH: EMOTM x 6mins 3 hang power cleans – Build to a heavy 3-rep for the day WOD WARM-UP: 1 set 10 hang power cleans 10 bar-facing burpees – Use workout variation WOD: Rx: STIMULUS 12:00-15:00; advanced athletes may finish closer to 10:00 3 rounds for time 30 hang power cleans (115/75) 30 bar-facing burpees SCALING NOTES: -Hang power cleans, reduce weight, e.g., moderate-to-light, 60%-45% of 1RM -Hang power cleans, reduce reps, e.g., 25, 20 -Bar-facing burpees, reduce reps, e.g., 25, 20 -Bar-facing burpees, e.g., step-overs, bar-facing up-downs + step-overs STIMULUS NOTES: Time cap: 17:00 Hang power cleans in 1-3 sets and in under 2:00 each round (10 unbroken reps every time you pick up. Advanced athletes should challenge themselves to go unbroken) Bar-facing burpees in under 3:00 each round STRETCHING: 1:00 elbow-to-instep/side 1:00 banded shoulder stretch/side
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