WOD
 | Sat, Aug 10 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 (5 days ago) |
| Barbell Strength 20240810 | 1 Minute MAX Tire Flips |
Barbell Strength 20240810(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 -15 tempo banded deadlifts -100m run high effort on the way back Accessories: 3 rounds -10 hip extensions, 2-sec pause at the top -15 sit-ups -10 gakk squats Snatch + overhead squat: -4 sets x 3+3 reps@ 50% of 1RM OHS Back squat: -1 set x 8 reps @ 30% -1 set x 8 reps @ 50% -4 sets x 8 reps @ 60% Deficit deadlift: -3 sets x 12 reps @ 50% of 1RM C&J Accessories: 4 sets x 8 reps box jump 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.
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Other Maxes
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