WOD
 | Tue, Jan 28 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 BI remember this workout from April - it was a lot of fun! We have a mix of cardio and high gymnastics skill today. This WOD will definitely help you get ready for The Open! Speaking of The Open, it starts on February 28th and we encourage everyone to participate during Friday Night Lights. We'll be announcing who is on the Red & Gold teams the Friday before. Get prepared for a good time! ❤️ 💛 |
 | Welcome: Brice |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
| CrossFit 20250128 | CrossFit 20240122 |
CrossFit 20250128(No Results Tracked) WARM-UP: 200m walk – Move through 2 sets of 1:00 at each station at own pace: Alternating scorpion stretch Overhead squats Sit-ups Good mornings Pull-ups Dips SKILL/STRENGTH: 2 sets 25 GHD sit-ups or variation of :30 side plank hold/side WOD WARM-UP & SET-UP WOD: AMRAP x 9mins Rx: STIMULUS 4-6+ rounds 9 burpees to a target (12/12 in) 10 alternating pistol squats – CrossFit 20240122 for previous score MODIFICATIONS: -Burpees, modify height first then reps, e.g., 6 -Pistol squats, modify movement, e.g., single-leg to box, ankle-wrapped, or reverse lunges STIMULUS NOTES: 4-6+ rounds Burpees at a steady pace in under 1:00 each round Alternating single-leg squats in under :30 in the early round STRETCHING: 1:00 pigeon pose/leg 1:00 calf stretch/leg
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