WOD
 | Sat, Mar 8 2025 |  |
 | 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 |
| Fri, Jul 4, 2025 at 10:00am July 4 BBQ @ Sparks Marina |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (7 days ago) |
| Barbell Strength 20250308 | The Lunge Challenge |
Barbell Strength 20250308(Check In) Warm-up: 200m walk -10 alternating samson stretch -10 front-to-back leg swings -10 side-to-side leg swings -10 good mornings -10 pause air squats -10 alternating cossack squats -10 PVC pass-throughs -20 front rack pulses Empty barbell warm-up: 2 rounds of -5 deadlifts -3 clean pulls -3 power cleans -3 front squats -5 overhead presses Cleans (week 1/8): -5 reps x 4 sets @ 50-60% -4 reps x 3 sets @ 60-70% Shoulder Press (week 1/4): -5 reps x 4 sets @ 75% -max reps x 1 set @ 75% Accessories: 3 rounds of: -100m single-arm farm carry (53/35) -10 weighted gakk squats -20 single-leg kettlebell deadlifts -10 kettlebell plank drag through
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