WOD
 | Wed, Sep 25 2024 |  |
 | 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! |
| Fri, Mar 7, 2025 at 4:00pm FRIDAY NIGHT LIGHTS! |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
CrossFit 20240925(Weight) WARM-UP: 200m walk 10 plate presses 10 hollow rocks 10 alternating Samson lunges :20 bottom-of-squat hold 10 plate ground-to-overheads 10 superman arches 10 alternating spiderman lunges :20 bottom-of-squat hold WOD REVIEW & WARM-UP: 1 set: 5 shoulder presses 4 shoulder presses 3 shoulder presses – Rest 1:00-1:30 between sets – Build to your starting weight HEAVY DAY! Every 4:00 for 5 sets: 40 air squats 4 shoulder presses – Increase shoulder press loading across as many sets as possible maintaining sound technique MODIFICATIONS: -Air squats, modify reps to complete in 1:00 time cap, e.g., 30, 20, 10 STIMULUS NOTES: Heavy day with an elevated heart rate 1:00 air squat sprints Unbroken shoulder presses each round 2:30+ to rest and recover between sets STRETCHING: 1:00 foam roll quadriceps/leg 1:00 foam roll lats/arm
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