WOD
 | Sat, Aug 17 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 |
 | Happy Birthday: Brandon |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
| Barbell Strength 20240817 | Deadlift Max |
Barbell Strength 20240817(Check In) 200m walk -10 forward leg swings per leg -10 side leg swings per leg -100m run -:30 dead-hang -10 cossack squats -10 samson stretches -10 kang squats -15 tempo banded deadlifts -100m run high effort on the way back DEADLIFT 1RM: 30 minutes -10 reps @ empty bar -10 reps @ 20% -10 reps @ 35% -5-8 reps @ 50% -3-5 reps @ 60% -2 reps @ 75% -1 rep @ 85% -1 rep @ 90-95% -3 sets x 1 rep @ 100+% Accessories: 3 rounds for time: -10 underhand bent over barbell row (115/85) -10 bent over double dumbbell reverse fly (35/20) -50 seated banded row (green) 2 minute rest followed by 3 rounds for time: -10 overhand bent over barbell row(115/85 -10 bent over double dumbbell row (50/35) -50 seated banded row (red) 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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Misc Barbell
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