WOD
 | Sun, Jul 14 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 |
 | Gymversary: Phil(2) |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
| 20240714 Pull-up Class | CrossFit 20240714 | Other Results |
20240714 Pull-up Class(Check In) Warmup: 200m walk 2 sets: 10 Scap push-ups to alternating toe-tap 10 banded pvc butterfly circles from seated position 10 scap pull-ups (2 second hold in retraction) 10 butterfly chest to bars with feet on ground 6 minute EMOM 20-30 sec small butterfly pull-ups 8 sets: 2 beat swings + 1 kipping pull-up + 2 butterfly pull-ups Accumulate 20-25 reps: 1 butterfly pull-up Stretching: 2 minutes Banded pvc lat stretch 1 minute/side lacrosse ball to posterior shoulder 1 minute/side banded bicep/shoulder stretch
|
|
|
