WOD
 | Wed, Aug 28 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: Phil |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
CrossFit 20240828(Time) WARM-UP: 200m walk 2 sets: 10 PVC pass-throughs 10 PVC good mornings 5 PVC overhead squats to above parallel 10 alternating box step-ups 5 box jumps SKILL/STRENGTH: EMOTM x 15mins 1 power snatch WOD: For time Rx: STIMULUS 4:00-9:00 21-15-9 Hang power snatches (115/75) Box jumps (24/20) SCALING OPTIONS: -Hang power snatch, reduce volume first to 12-9-6, then reduce weight to light-to-moderate, i.e., 45-60% of 1RM -Box jumps, reduce height to preserve jumping, then scale to step-ups STIMULUS NOTES: Time cap: 11:00 Light-to-moderate sprint Advanced athletes should push to complete each set unbroken, while intermediate and beginner athletes may strategically choose smaller sets and/or fast singles 10-20+ snatches per minute 10-20 box jumps per minute STRETCHING: 1:00 foam roll calves 1:00 foam roll quads
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