WOD
 | Sat, Mar 15 2025 |  |
 | 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 |
| Fri, Dec 12, 2025 at 6:00pm Holiday Party |
 | Gymversary: Donna(2) |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (7 days ago) |
| Barbell Strength 20250315 | The Lunge Challenge |
Barbell Strength 20250315(Check In) Warm-up: 200m walk -10 alternating samson stretch -10 front-to-back leg swings -10 side-to-side leg swings -10 kang squats -10 alternating cossack squats -10 PVC pass-throughs -15 front rack pulses Empty barbell warm-up: 2 rounds of -3 deadlifts -3 clean pulls -3 power cleans -3 hang squat cleans -3 front squats -3 overhead presses Clean (week 2/8): -5 reps x 3 sets @ 50-60% -4 reps x 5 sets @ 60-70% Shoulder Press (week 2/4): -3 reps x 4 sets @ 80-85% -max reps x 1 sets @ 80-85% Accessories: 3 rounds -20 gakk squats -15Russian kettlebell swings (53/35) -10 KB front rack walking lunges (53/35) -:45 plank Stretching: -:60 Pidgeon stretch -:60 couch stretch -:60 scorpion stretch
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