WOD
 | Sun, Sep 8 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 |
 | Gymversary: Tracy L(3) |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (7 days ago) |
| CrossFit 20240908 | 20240908 Pull-up Class |
CrossFit 20240908(Rounds) WARM-UP: 200m walk 5 inchworms + 1 push-up 20 high knees 100m run 10 alternating Spiderman stretches 20 butt kickers 100m run :15 Samson stretch/leg :15 squat hold 100m run SKILL/STRENGTH: 3 sets 20 alternating shoulder taps – Increase difficulty across each set WOD: AMRAP Rx: STIMULUS 2-3+ rounds in the first AMRAP 2 sets: AMRAP x 3mins 100m run 10 pull-ups AMRAP x 3mins Freestanding handstand hold – Rest 2:00 between sets SCALING OPTIONS: -Run, reduce distance to something can complete in :30 or less -Pull-ups, scale reps, e.g., 5 -Pull-ups, scale to jumping pull-ups, ring rows* -Handstand holds, scale to kick-up, wall-facing, box, feet-elevated plank*, or plank from the knees* *BAF Recommended STIMULUS NOTES: 2-3+ rounds in the first AMRAP :30-1:00+ on the handstand hold STRETCHING: 100m cool-down walk 30 reach, roll, and lift
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