WOD
 | Tue, Jan 21 2025 |  |
 | 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! |
| Sun, Mar 9, 2025 at 11:00am SUNDAY MORNING LIGHTS! |
| Fri, Mar 14, 2025 at 4:00pm FRIDAY NIGHT LIGHTS! |
 Coach BToday we have a WOD all about the core (it's time to work on 'hot girl summer abs' right?!) starting with accumulating a 2:00 plank hold before moving on to the first row (bike/run/ruck) of the workout, then it's core, core, core, and more core. We have full classes today (YAY!) so most likely we will have two groups going with a delayed start of the WOD by maybe 3 or 4 minutes. I'm looking forward to seeing you all today! 💪🏻 And be sure to check out Emily's post today - The 2025 Open is almost here - will you be on Red Team or Gold Team? You'll find out on the first 'Friday Night Lights' on February 21st - mark your calendars! Coach JIt's never too early for Hot 🔥 Girl 👧 Summer ☀️ |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (4 days ago) |
CrossFit 20250121(Time) WARM-UP: 200m walk :30 easy row :30 moderate row :30 easy row :30 hard row 6 alternating Samson stretches 10 unweighted good mornings :20 hollow hold 6 alternating Cossack squat stretches :20 plank hold :30 plank hold SKILL/STRENGTH: Accumulate 30-50 GHD hip extensions or good mornings WOD: For time Rx: STIMULUS 11:00-16:00 2:00 plank hold 500/400m row 30 V-ups 30 pull-ups 30 knees-to-elbows 500/400m row 2:00 plank hold MODIFICATIONS: -Plank hold, modify to complete in no more than 3:00, modify movement, e.g., knees -Row, modify distance to complete in 2:00 or less (may bike, run or ruck) -V-ups, modify movement, e.g. tuck-ups or sit-ups -Pull-ups, modify reps first to 20, 15 then modify movement, e.g., ring rows -Knees-to-elbows, modify reps first to 20, 15 then modify movement, e.g., hanging knee raises STIMULUS NOTES: Time cap: 18:00 Plank holds in 3 sets or less Row efforts in 2:00 or less V-ups, pull-ups, and knees-to-elbows in 6:00 or less (combined) STRETCHING: 3 sets :30 cobra stretch :30 Spiderman stretch, left :30 Spiderman stretch, right
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Coach E 10:30amThe Crossfit Open is one month away! The open is a super fun way to test your fitness, push yourself, and get some PRs!! I highly recommend everyone signing up (we’ll be doing the workouts anyway 😉). Sign up NOW at https://games.crossfit.com/open/overview
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