WOD
 | Sat, Nov 23 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 (4 days ago) |
| Barbell Strength 20241123 | 5RM Back Squat | Deadlift 5-Rep Max | Active Walking Outdoors |
Barbell Strength 20241123(Check In) Warmup: 200m walk -50ft soldier kicks -50ft high knees -50ft butt kickers -50ft walking lunges -50ft inchworm w/ push up -50ft broad jumps -10 push-ups Bench press: -warm-up 15-12-10 @45/35 -5 sets x 8 reps @ 60%-70% Find a 5RM Back Squat or Deadlift! -work toward 5RM Death by cleaning: 100 Cleans for time, EMOM add 1 burpee. 0:00-1:00 as many cleans as possible. 1-minute mark do 1 burpee, 2 minute mark 2 burpees, up to 6 max. Rx: 100 cleans (95/65) Rx2: 75 cleans (65/45) Rx3: 75 hang cleans (45/35) 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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5 Rep Max
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