WOD
 | Thu, Mar 6 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 BIt's HEAVY DAY today folks and Coach B is back (hopefully I'll be coaching more as my foot improves!). 💁🏼♀️ I'll be coaching you through a lifting complex focusing on technique. You should try to go as heavy as you're able while maintaining that technique. Let's remember, technique is more important than weight. 💪🏻 See you all soon! |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (7 days ago) |
| CrossFit 20250306 | Bar muscle up class 20250306 | The Lunge Challenge |
CrossFit 20250306(Weight) WARM-UP: 200m walk 2:00 row, bike, jump, or jog (slow) 10 leg swings/leg 10 lateral leg swings/leg 10 arm swings across 10 arm swings overhead 10 torso twists/direction 10 banded deadlifts 10 banded squats 10 banded pull-aparts 2:00 row, bike, jump, or run (faster) WOD REVIEW & WARM-UP: 3 sets 3 power cleans 2 hang power cleans 1 jerk – Build in load each set HEAVY DAY! WOD: For load: EMOTM x 12mins 3 power cleans 2 hang power cleans 1 push jerk – Build in load STIMULUS NOTES: Build in load across each minute. Jerk will likely be the limiting factor. All 6 reps unbroken COOL DOWN & STRETCHING: On an 8:00 clock: Row, bike, or jog 2 sets: :30 figure 4 stretch/side :30 couch stretch/side
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Coach J 12:14pm
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