WOD
 | Sat, Sep 7 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) |
Barbell Strength 202409(Check In) 200m walk 2 Rounds: :30 Bottom of squat :30 Box or banded front rack stretch :30 Doorway chest stretch -Then- 1 Round -5 Air squat -5 Alternating front lunges -5 Inchworm -5 Air squat -Then- 2 Rounds with an empty barbell -5 Quick feet drill -5 Barbell upright row (clean grip) -5 Tall squat clean -5 Hang squat clean -5 Squat clean Clean (week 3/8): -2 sets x 5 reps @ 50-60% -4 sets x 5 reps @ 60-70% -3 sets x 3 reps @ 70-80% Shoulder Press (week 3/4): -15 minutes to find a heavy single Accessories: 3 rounds -23 gakk squats -12 dumbbell arnolds press @ heaviest weight -15 med-ball slams Stretching: -:60 Pigeon stretch -:60 couch stretch -:60 scorpion stretch
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