WOD
 | Fri, Nov 1 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! |
 | Gymversary: Erandi(1) |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
| CrossFit 20241101 | Back Squat 3 Rep Max | Active Walking Outdoors |
CrossFit 20241101(Weight) Welcome to November, a month focused on heavy days dedicated to developing the snatch and clean and jerk! WARM-UP: 200m walk 20 jumping jacks 10 alternating Spiderman lunges 10 alternating Cossack squats 5 air squats 5 paused air squats 20 mountain climbers 10 alternating scorpion stretches 10 shoo-the-turtles 5 goblet squats 5 paused goblet squats WOD WARM-UP: 3 sets 3 back squats – work up to 75% of 1RM HEVY DAY! WOD: For load 3-3-3-3-3-3-3 Back squat – Rest 3:00 between sets MODIFICATIONS: -Perform more reps at lighter loads STIMULUS NOTES: All sets at 75% of 1-rep-max or heavier for most athletes STRETCHING: 1:00 standing pike stretch (feet narrow) 1:00 standing pike stretch (feet wide)
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3 Rep Max
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