WOD
 | Sat, Aug 31 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) |
Barbell Strength 20240831(Check In) 200m walk 2 Rounds 30s Each -Bottom of squat -Box or banded front rack stretch -Doorway chest stretch --Then-- 1 Round -5 Air squat -5 Alternating lunge steps -5 Inch worm -5 Air squat --Then-- 2 Rounds with an empty barbell -5 Quick feet drill -5 Barbell upright row (clean grip) -5 Hang squat clean -5 Squat clean -5 Strict press Clean (week 2/8): -3 sets x 5 reps @ 50-60% -5 sets x 4 reps @ 60-70% Shoulder Press (week 2/4): -4 sets x 3 reps @ 80-85% -1 set x max reps @ 80-85% Accessories: 3 rounds -20 gakk squats -15 clean grip upright row @ heaviest weight -:45 plank -4 box jump (Max height) Stretching: -:60 Pigeon stretch -:60 couch stretch -:60 scorpion stretch
|
|
|
