WOD
 | Sat, Feb 8 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! |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
| Barbell Strength 20250208 | February Protein Challenge 💪🏽 |
Barbell Strength 20250208(Check In) Warm-up 200m walk --Then-- 2 rounds: -1 Minute easy bike/row/jump rope -8 PVC Pass-Throughs -8 Air Squats -8 PVC Overhead Squats Targeted Mobility (30s): -Bottom-of-the-Squat Hold -Seated Hamstring Stretch -Child’s Pose Quick Activation Drills : -3 Quick Feet -3 PVC Muscle Snatches -3 PVC Hang Power Snatches -3 PVC Hang Squat Snatches -3 PVC Overhead Squats Drill Set (3 Rounds): Empty Bar -5 Muscle Snatches -3 Light Hang Power Snatches -3 Snatch Balances Squat Snatch + Hang Squat Snatch -4 sets x 2 reps @ 80% Overhead Squat: 3 sets x 4 reps @ 80% of 1RM 8-minute EMOM Minute 1: 2 Hang Power Snatches @ 50% Minute 2: 10 sit-ups Stretching: 30 seconds per side: Scorpion Stretch 30 seconds per side: Banded Lat Stretch 30 seconds: Child’s Pose Optional: Spend a few minutes foam rolling the thoracic spine, shoulders, and legs.
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