WOD
 | Wed, Feb 19 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 JCoach Emily has opened Bar Muscle-up classes! These classes are for all skill levels and will help improve pullups, kipping, toes-to-bar, and everything else we do on the rig. |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (5 days ago) |
| CrossFit 20250219 | Other Results | February Protein Challenge 💪🏽 |
CrossFit 20250219(Time) WARM-UP: 200m walk 400m jog 10 jumping jacks 6 alternating Spiderman stretches 10 air squats 5 scap pull-ups 10 jumping jacks 6 alternating Samson lunges 10 air squats 5 inchworm + push-ups 10 jumping jacks 6 alternating scorpion stretches 10 air squats 5 scap pull-ups 200m run SKILL/STRENGTH: Accumulate: 30 DB renegade rows WOD: For time Rx: STIMULUS 11:00-16:00 400m run 30 box jump-overs (24/20) 400m run 30 toes-to-bars 400m run 30 double-DB thrusters (35/20) MODIFICATIONS: -Run, modify distance, e.g., 300, 200 -Box, modify reps first, e.g., 20, 15 the movement, step-overs, step-ups -Toes-to-bar, modify reps first, e.g., 20, 15 then movement, e.g., toes-to-eyes, knee raises, v-ups -Thrusters, modify weight & reps to complete within stimulus STIMULUS NOTES: 11:00-16:00 Run efforts in 2:00 or less Spend no more than 3:00 each on the box jump-overs, toes-to-bars, and dumbbell thruster STRETCHING: 2 sets :30 Spiderman stretches/side :30 foam roll calf/side
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