WOD
 | Thu, Mar 20 2025 |  |
 | 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 |
 Coach BWe'll be welcoming in the first day of spring with HEAVY DAY THURSDAY! Today's heavy day is a little different with a every 1:30 for 12 sets working on a quick ascent out of the back squat. This will be a fun one! 💪🏻 |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
| CrossFit 20250320 | 2025 0320 Bar Muscle Up Class | The Lunge Challenge |
CrossFit 20250320(Weight) WARM-UP: 200m walk 3 sets: 2:00 bike, row, or jog 10 monster walk steps forward 10 monster walk steps back 10 Spiderman lunges 10 alternating Cossack squats 5 kettlebell good mornings 5 kettlebell goblet squats WOD WARM-UP: 3-5 sets 3 back squats – :03 tempo on descent HEAVY DAY! WOD: Every 1:30 for 12 sets Rx: 3 back squats STIMULUS NOTES: Heavy day with an emphasis on speed during the ascent Practice squatting down with control and standing up at a faster pace Start at a light-to-moderate load and increase only if technique is sound and speed is maintained Emphasize maximizing speed on the ascent for each rep vs. completing all 3 reps as quickly as possible STRETCHING: 2 sets :30 pigeon stretch/leg :30 frog stretch
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