WOD
 | Sun, Dec 8 2024 |  |
 | 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) |
| Pullup Program 20210330 | CrossFit 20241208 |
Pullup Program 20210330(Check In) Cardio Warmup Core/Prep Warmup: 3 Rounds - 12 Banded Lat Pulldowns - 6 Y, T, W, L's - 12 Knee-Pull-Crunch (shoulder love: Crossover Symmetry) Strength 7-6-5-4-4 Seated Pullups - or - 7-6-5-4-4 Strict Pullups - or - shoulder alternative: 8 DB Floor Press superset w/ 15 Weighted GHD Hip Extensions Accessory: 3 Rounds - Max Plank (weighted if necessary) - 15-12-8 Bicep Curls (increase weight, decrease reps each round)
Planned: Sun,Dec8,2024 Tue,Mar30,2021
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