WOD
 | Sat, Aug 24 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: CrossFit Open 26.2 on Mar 8, 2026 (4 days ago) |
Barbell Strength 20240824(Check In) 200m walk -10 alternating samson stretch -10 front-to-back leg swings -10 side-to-side leg swings -10 good mornings -10 pause air squats -10 alternating cossack squats -10 PVC pass-throughs -20 front rack pulses Empty barbell warm-up: 2 rounds of -5 deadlifts -3 clean pulls -3 power cleans -3 front squats -5 overhead presses Cleans (week 1/8): -4 sets x 5 reps @ 50-60% -3 sets x 4 reps @ 60-70% Shoulder Press (week 1/4): -4 sets x 5 reps @ 75% -1 set x max reps @ 75% Accessories: 3 rounds of: -100m single-arm farm carry (53/35) -10 weighted gakk squats -20 single-leg kettlebell deadlifts -10 kettlebell plank drag through Stretching: :30 child pose :30 scorpion :30 pigeon
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