WOD
 | Sat, Dec 7 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: Aaron D(3) |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
Barbell Strength 20241207(Check In) Warmup: 200m walk --Then-- For 2-3 rounds -30s Easy bike/row/ski -10 Air squat -10 Alternating weighted arm circles. -–Then–- For 30-45s each -Bottom of the squat -Child’s pose -Downward dog -–Then–- Empty Bar Snatch Prep: -5 Snatch Deadlift -5 Snatch Grip Upright Row -5 Snatch Grip Press to Squat -5 Muscle Snatch -5 Snatch balance -5 Tall Snatch -5 Hang power snatch Hang squat snatch: -5 sets of 5 reps @ 55-60% Deadlift: 1 set x 3 reps @ 50% 1 set x 3 reps @ 60% 1 set x 3 reps @ 70% 3 set x 3 reps @ 75% Accessories: 3 rounds -20 Gakk squats -15 med ball slams -10 weighted DB lunges -5 box jumps Stretching: -:30 couch stretch -:30 set child pose -:30 scorpion stretch -:30 pigeon stretch Foam Rolling: -Quads: 1-2 minutes. -Hamstrings: 1-2 minutes. -Glutes: 1-2 minutes.
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