WOD
 | Tue, Aug 20 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: Erandi |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (7 days ago) |
CrossFit 20240820(Time) WARM-UP: 200m walk 10 PVC pass-throughs 10 torso twists/direction 10 leg swings/leg 10 lateral leg swings/leg 200m run 10 PVC pass-throughs 10 scap pull-ups 10 ring rows 10 scap push-ups 10 push-ups 200m run SKILL/STRENGTH: Accumulate 50 hand-release push-ups – scale to knees as needed WOD: Every 3:00 for 5 sets Rx: STIMULUS All rounds under 2:00; 1:00+ of rest 200m run 7 pull-ups 5 chest-to-bar pull-ups 3 bar muscle-ups SCALING OPTIONS: -Run, scale to distance can complete in 1:00 or less -Pull-ups, reduce reps -All three pull-up variations, scale to jumping -Bar muscle-up, scale to ring rows STIMULUS NOTES: All rounds under 2:00; 1:00+ of rest Runs in :40-1:00 Pull-ups in :40-1:00 All movements completed unbroken Score is slowest time STRETCHING: 1:00 banded shoulder stretches/arm
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