WOD
 | Mon, Mar 3 2025 |  |
 | 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! |
| Sun, Mar 16, 2025 at 11:00am SUNDAY MORNING LIGHTS! |
| Mon, May 26, 2025 at 10:00am Memorial Day Murph |
 Coach B📣 Remember to look at the board to see what team you're on (💛 or ❤️) because whether or not you're signed up for the Open you ARE a team member! Wear your team color, attend either Friday Night Lights! or Sunday Morning Lights! and cheer on your teammates, even do the WOD for points! This is your community - your support goes a long way and means a lot to these athletes! 💪🏻 Coach JWe ❤️ the cheers and the energy. The more, the better! |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
| CrossFit 20250303 | NANCY | Upper body strength 20250303 | The Lunge Challenge |
CrossFit 20250303(No Results Tracked) Welcome to March! This month, we’ll focus on higher-intensity, shorter-duration workouts. WARM-UP: 200m walk 200-m run, slow 10 PVC pass-throughs 10 PVC good mornings 10 PVC hang muscle snatches 10 alternating Spiderman stretches 10 counterbalance plate squats 10 PVC pass-throughs 10 PVC good mornings 10 PVC muscle snatches 10 alternating Samson stretch lunges 10 counterbalance plate squats 200m run, fast SKILL/STRENGTH: 5 sets 1 squat snatch 2 overhead squats BENCHMARK WOD 'NANCY': 5 rounds for time Rx: STIMULUS 10:00-18:00; 12:00-16:00 for most athletes 400m run 15 overhead squats (95/65) Rx2 400m run 15 overhead squats (65/45) Rx3 4 rounds for time: 300m run 15 overhead squats (45/35) – Put score under 'NANCY' tab MODIFICATIONS: -Run, modify to distance can complete in 2:00 or less -Overhead squats, light load, something can complete 10 reps at once or use PVC STIMULUS NOTES: 10:00-18:00; 12:00-16:00 for most athletes Light loading and large sets for the overhead squats STRETCHING: 1:00 banded shoulder stretch/arm
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The Girls
Coach B 5:55pmHey Team Gold! 🏆 We are 19 points behind - be sure to wear your team color, EVEN if you're not participating in the Open. Friday Night Lights! and Sunday Morning Lights! was such a blast and it's a great way to be part of the CFA community. Plan on being there this Friday, 3/7 and/or Sunday, 3/9 to do the WOD and cheer your mates on! 👏🏻 🎉 Let's Go Gold! 💛
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