WOD
 | Fri, Oct 18 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 20241018(Reps) WARM-UP: 200m walk Partner 1 | 1:00 row Partner 2 | Alternating Spiderman stretch – Switch after partner 1 finishes the row MED-BALL TOSS: :30 back-to-back twist passes/direction :45 granny tosses :45 chest passes :30 side tosses, right then left :45 roll passes :45 overhead throws :45 squat throws WOD WARM-UP: Rowing warm-up - 3 sets per partner :10 row, moderate :10 row, fast :10 row, sprint – Partners take turns working through sets – One partner rests while the other works Transition practice - 3 sets 7/5-calorie row – Both partners complete 3 sets with only one working at a time PARTNER WOD FRIDAY!: AMRAP x 20mins Rx: STIMULUS 10-20+ calories per minute Row for calories – Switch as needed STIMULUS NOTES: 10-20+ calories per minute 1:00-2:00 to row each round for most athlete Fast intervals with a partner for a longer duration - maintain paces that are close to a sprint STRETCHING: 2 sets 1:00 standing pike stretch 1:00 saddle stretch
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