WOD
 | Thu, Mar 13 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 BIt's PARTNER WOD THURSDAY ahead of FRIDAY NIGHT LIGHTS! Come in to enjoy a couplet with a partner. Not up for running today? We have bike options today! See you soon! |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (7 days ago) |
| CrossFit 20250313 | Bar muscle up class 2025 0313 | The Lunge Challenge |
CrossFit 20250313(Time) WARM-UP: 200m walk 10 alternating Spiderman lunges 10 alternating Samson lunges :30 change in support drill :30 falling forward drill :30 position drill 200m jog, slow 5 push-ups to downward dog :20 static pull-up bar hang 5 inchworms 10 scap pull-ups 10 steps bear crawl 10 kip swings 200m run, faster SKILL/STRENGTH: On a 10:00 clock 3 sets of max-distance handstand walk OR EMOTM x 10mins 10-20 handstand hold or plank hold alternating shoulder taps PARTNER WOD THURSDAY!: 4 rounds for time Rx: STIMULUS 12:00-16:00 30 toes-to-bars 400m run – Share the toes-to-bars and run together MODIFICATIONS: -Toes-to-bars, modify reps, e.g., 20 then movement to toes-to-eyes, knees-to-elbows, knee raises -Run, modify distance, e.g., 300m, 200m to meet time domain STIMULUS NOTES: Time cap 18:00 Each round in 4:00 or less Scale toes-to-bar variation and run distance as needed to meet this time domain STRETCHING: 1:00 foam roll quads 1:00 foam roll upper back 1:00 foam roll calves
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