WOD
 | Tue, Aug 27 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 (6 days ago) |
CrossFit 20240827(Time) WARM-UP: 200m walk 2 sets: :30 bike easy pace :20 bike moderate pace :10 bike fast pace :10 rest 2 sets: 10 band pull-aparts 10 plank shoulder taps 10 air squats 10 scap pull-ups WOD WARM-UP: 1 round 2 pistol squats 4 pull-ups 6 push-ups 100m bike – Use workout variations WOD: 4 rounds for time Rx: STIMULUS 16:00-24:00 10 pistol squats 20 pull-ups 30 push-ups 1000m bike SCALING OPTIONS: -Pistol squats, scale to ankle-wrapped or box single-leg squats, or reverse lunges -Pull-ups, reduce volume first (15-10) and/or scale to ring rows -Push-ups, reduce volume first (15-10) and/or scale to knee push-ups -1000m bike (400m run, 500m row), scale distance to accommodate rounds being completed in no more than 6:00 STIMULUS NOTES: Time cap: 26:00 Keep total time for all three gymnastics movements to 3:00 or less each round Bike in 3:00 or less per round 6:00 per round STRETCHING: 1:00 foam roll calves/side 1:00 foam roll lats/side 1:00 bent-arm pec stretch/side
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