WOD
 | Tue, Sep 3 2024 |  |
 | 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 (7 days ago) |
CrossFit 20240903(Time) WELCOME TO BRING A FRIEND WEEK and Welcome to September! This month, we honor individuals who lost their lives in the line of duty. WARM-UP: 200m walk :30 mountain climbers 5 inchworms w/push-up 10 alternating toe touches :30 up-downs 10 single-arm dumbbell presses, right 10 single-arm dumbbell presses, left :30 burpees SKILL/STRENGTH: 4 sets :20 seated leg raises – Rest :10 :20 hollow hold – Rest :10 WOD REVIEW WOD: For time Rx: STIMULUS 7:00-11:00 10 wall walks 1000/800m row 10 wall walks SCALING OPTIONS: -Wall walks, scale reps first then scale movement to partial ROM, or inch worms* -Row, scale distance to something can complete in 4:30 or less -Substitute row with 800m run, or 2500/ 1750m bike, and/ or scale distances to something can complete in 4:30 or less* – *BAF recommended! STIMULUS NOTES: Time cap: 13:00 Wall walks in 3:00 or less Rows in 4:30 or less Stretching | 3:00 Accumulate: 1:00 banded shoulder stretch/side
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