WOD
 | Sat, Jul 13 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) |
Barbell Strength 20240713(Check In) 200m walk -10 forward leg swings per leg -10 side leg swings per leg -100m run -10 hip circles in each direction -10 forward small to large arm circles -10 backward small to large arm circles -10 cossack squats -10 samson stretches -10 kang squats -100m run high effort on the way back -10 PVC pass-throughs -10 around the world Accessories: 3 rounds -8 hip weighted extensions -12 weighted gakk squats Snatch Complex: --Power snatch + hip snatch -4 sets x 1+3 @ 50% Deadlift: -1 set x 3 reps @ 50% -1 set x 3 reps @ 60% -1 set x 3 reps @ 70% -1 set x 2 reps @ 80% -1 set x 2 reps @ 90% -2 sets x 1 rep @ 95% Accessories: -4 sets x 6 reps barbell squat jump -2 sets x plank + reverse plank --90 sec on, 60 sec off Stretching: -:30 couch stretch -:30 set child pose -:30 scorpion stretch -:30 pigeon stretch Foam Rolling: -Quads: 1-2 minutes. -Hamstrings: 1-2 minutes. -Glutes: 1-2 minutes. -Shoulders: 1-2 minutes.
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