WOD
 | Sat, Sep 14 2024 |  |
 | 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 |
| Fri, Feb 28, 2025 at 4:00pm FRIDAY NIGHT LIGHTS! |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (7 days ago) |
Barbell Strength 20240914(Check In) 200m walk -10 alternating samson stretch -10 front-to-back leg swings -10 side-to-side leg swings -10 kang squats -10 alternating cossack squats -10 PVC pass-throughs -10 PVC around the worlds -15 front rack pulses Accessories: 2 rounds of -10 hip extensions -10 gakk squats Empty barbell warm-up: -5 Romanian deadlifts -5 clean pulls -5 muscle cleans -5 front squats -5 power cleans -5 high hang squat cleans -5 front squats -5 overhead presses Clean (week 4/8): -2 sets x 5 reps @ 50-60% -3 sets x 4 reps @ 60-70% -2 sets x 3 reps @ 70-80% Shoulder Press (week 4/4): -10-8-8-6-6 building to 60-70% ---Lift once every 3 minutes Accessories: 3 rounds -6 barbell kang squats (45/35) -6 barbell jump squats (45/35) Stretching: -:60 Pigeon stretch -:60 couch stretch -:60 scorpion stretch
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