WOD
 | Sat, Nov 2 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) |
| Barbell Strength 20241102 | Active Walking Outdoors |
Barbell Strength 20241102(Check In) Warmup: 200m walk -Then- 2 rounds: -5 inch worms -15 pogo jumps -10 v-up -10 box jump -10 good morning -:30 dead-hang -10 air squats Accessories: 3 rounds -10 back extensions (2 sec hold) -10 sit-ups -10 Gakk squats -10 PVC pass-throughs Barbell warm up: -5 straight leg deadlifts -5 snatch grip deadlifts -5 snatch pulls -5 hang muscle snatches -5 OHS -5 hang power snatches -5 OHS -5 full snatches -5 OHS Snatch + OHS: 3+3 -4 sets x 3+3 reps @ 50% Back squats: -1 set x 8 reps @ 50% -4 sets x 8 reps @ 60% PVC jumpovers: -Max height Stretching: -:30 couch stretch -:30 set child pose -:30 scorpion stretch Foam Rolling: -Quads: 1-2 minutes. -Hamstrings: 1-2 minutes. -Glutes: 1-2 minutes. -Shoulders: 1-2 minutes.
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