WOD
 | Tue, Mar 11 2025 |  |
 | 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 |
| Fri, Aug 15, 2025 at 8:00am Topaz Lake Camping Trip |
 Coach B12:00 of fun scheduled for today, testing some high skill gymnastics (as if 25.2 wasn't enough) but we get a little lifting in too! Be ready to choose modifications that keep you moving throughout the WOD and you'll get the option to work on double-unders too. I'm looking forward to seeing everyone! 💪🏻 Coach BOH! And Happy Gymversary to Joey & Trish!!! 👏🏻 🎉 👏🏻 |
 | Gymversary: Joey P(9) |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
| CrossFit 20250311 | Bar muscle up class 2025 0311 | The Lunge Challenge |
CrossFit 20250311(Rounds) WARM-UP: 200m walk 2 sets: 10 alternating Spiderman lunges 10 alternating hamstring scoop stretches 10 banded side steps, right 10 banded side steps, left 1 set: :30 single-unders :30 single-under jog in place :30 single-under jump front to back :30 single-under jump side-to-side :30 single-under left leg :30 single-under right leg 2 sets: 10 double-unders 10 air squats 10 double-unders 5 push-ups to downward dog SKILL/STRENGTH: 3 sets 5 front squats – Build to workout load or slightly heavier WOD: AMRAP x 12mins Rx: STIMULUS 6-10 rounds 5 chest-to-bar pull-ups 25 double-unders 5 front squats (185/125) 25 double-unders MODIFICATIONS: -C2B pull-ups, modify movement, e.g., kipping pull-ups, banded strict pull-ups, ring rows, or double-dumbbell bent-over rows, for unbroken reps majority of rounds -DUs, modify reps first to complete in :30, then movement, :30 attempts, single-unders -Front squats, modify weight to moderate for unbroken reps majority of rounds STIMULUS NOTES: 6-10 rounds 30+ total pull-ups and front squats; unbroken sets of each Double-unders in :30 or less each effort STRETCHING: 30 reach, roll, and lift
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