WOD
 | Sat, Nov 9 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 (5 days ago) |
| Barbell Strength 20241109 | Active Walking Outdoors |
Barbell Strength 20241109(Check In) 200m walk -Then- 2 rounds: -5 inch worms -10 air squats -10 v-up -10 walking lunges -10 good morning -:30 dead-hang -10 air squats Accessories: 3 rounds of: -10 hip extensions -15 sit-ups -10 weighted Gakk squats (20/10) Clean + Front squat + Jerk (1RM C+J) -4 sets x 2+2+2 reps@ 50% Front Squat: (1RM C+J) -4 reps @ 50% -4 reps @ 60% -4 reps @ 70% -4 sets x 4 reps @ 80% Reverse Lunges: (1RM C+J) -4 sets x 8+8 reps @ 40% 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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