WOD
 | Thu, Aug 1 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: James H(3) |
| CrossFit 20240801 | Squat Program 20240801 |
CrossFit 20240801(Time) Welcome to August! This month, we’ll focus on lifting heavy with an emphasis on the slow lifts. WARM-UP: 200m walk :35 row -return the arms while the legs are straight :25 plank hold :35 row -hold the end of each stroke for :01 :25 plank hold shoulder taps :35 row -continue to hold for :01, but push/pull harder to make the fan 'louder' :25 push-ups from the knees :35 row -continue to pull hard, but slowly return to the catch for the next stroke :25 push-ups :35 row SKILL/STRENGTH: On a 10:00 clock Low-ring muscle-up practice WOD: For time Rx: STIMULUS 10:00-15:00 500m row 20 box pike push-ups (24/20) 500m row 35 hand-release push-ups 500m row 50 push-ups 500m row SCALING OPTIONS: -Row, reduce distance, e.g., 400m, 300m -Box push-ups, e.g., stink-bugs, DB shoulder presses 20/15 -Hand-release push-ups, e.g., from knees -Push-ups, e.g., from knees -All push-up variations, scale reps, e.g., 20-25-30 or 15-20-25 STIMULUS NOTES: Time cap: 17:00 Rows in 1:45-2:15 First round of push-ups in 1-4 sets and :40-2:00; complete by the 4:00 mark Second round of push-ups in 1:00-2:30; complete by the 8:00 mark Final round of push-ups in 2:00-4:00; complete by the 12:30 mark STRETCHING: 1:00 lacrosse ball chest mash/side 1:00 lacrosse ball front delt mash/side
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