WOD
 | Tue, Jul 23 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 |
 | Welcome: Diggity |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
CrossFit 20240723(Time) WARM-UP: 200m walk :20 easy row :20 moderate row :20 hard row 1) 10 unweighted good mornings 2) 10 inchworm + push-ups 3) 10 walking lunges SKILL/STRENGTH: Tabata :20 on/:10 off Double-unders WOD: For time Rx: STIMULUS 11:00-16:00 100-calorie row 100 box jump-overs (24/20) 1000m run SCALING OPTIONS: -Cal row, reduce reps, e.g., 75, 60, etc. -Box jump-overs, reduce reps, e.g., 75, 50, etc. -Box, step-overs -Run, reduce distance, e.g., 800m, 600m, 400m, ruck STIMULUS NOTES: Time cap: 18:00 Each movement in 5:00 or less Continuous movement at a consistent pace with minimal rest STRETCHING: 2 sets :30 foam roll IT band/leg :30 lacrosse ball roll/foot
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