WOD
 | Thu, Oct 17 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! |
 | Welcome: Kelly |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
| CrossFit 20241017 | Squat Program 20241017 |
CrossFit 20241017(Time) WARM-UP: 200m walk 2 sets: 10 Samson stretch lunges 10 PVC overhead squats 10 PVC good mornings 10 hollow rocks 10 push-ups 10 ring rows OR 3-10 strict pull-ups 200m jog SKILL/STRENGTH: 2 sets 3-5 GHD hip and back extensions – Rest as needed HSPU REVIEW & WARM-UP WOD: 5 rounds for time Rx: STIMULUS 6:00-12:00 200m run 10 strict handstand push-ups MODIFICATIONS: -Run, modify distance to keep times to 1:15 or faster at a recovery pace (may substitute w/ a ruck) -HSPUs, modify movement, e.g., reduced ROM, pike push-ups, stink-bugs, or seated DB presses (no kipping) STIMULUS NOTES: Time cap 14:00 Runs in :45-1:15 Strict handstand push-ups in :15-1:30 Slower run paces to recover for and practice strict handstand push-ups First 2 rounds of handstand push-ups in 1-2 sets and 1:00 or less STRETCHING: 1:00 couch stretch p/leg :30 banded shoulder distractions p/arm
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