WOD
 | Tue, Feb 25 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'm hoping to be back coaching soon and can't wait to see everyone! That said, are you ready for the Open and our first Friday Night Lights this Friday?! Be sure to wear your team colors and come cheer on your mates - there's nothing like having the support while working through a challenging Open WOD. Go Red! ❤️ Go Gold! 💛 |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (7 days ago) |
| CrossFit 20250225 | Bar Muscle Up Class 2025 0225 | February Protein Challenge 💪🏽 |
CrossFit 20250225(Time) WARM-UP: 200m walk :15 arm circles forward (small) :15 arm circles forward (large) :15 arm circles backward (small) :15 arm circles backward (large) 10 PVC pass-throughs 5 PVC around-the-worlds/direction 5 cobra stretch to downward dogs 100m jog 10 ring rows :20 push-ups from the knees 200m run 5-10 feet-elevated ring rows :20 hand-release push-ups from the knees 200m run 10 scap pull-ups :20 hand-release push-ups SKILL/STRENGTH: 4 sets :20 flutter kicks :10 rest :20 alternating V-ups :10 rest WOD: 3 rounds for time Rx: STIMULUS 12:00-17:00 15 chest-to-bar pull-ups 25 hand-release push-ups 400m run MODIFICATIONS: -Chest-to-bar pull-ups, modify reps first, e.., 10, then movement, e.g., kipping, jumping -HRPU, modify, reps first, e.g., 15 or 10 then movement, e.g., knees -Run, modify distance, e.g., 300 or 200 STIMULUS NOTES: Time cap 19:00 Run efforts in 2:00 or less Chest-to-bar pull-ups and hand-release push-ups each in :90 or less Each round in 5:00 or less STRETCHING: 1:00 banded shoulder stretch/side
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