WOD
 | Sat, Mar 22 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 |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
| Barbell Strength 20250322 | 2025 0322 Bar Muscle Up Class | The Lunge Challenge |
Barbell Strength 20250322(Check In) 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 -10 PVC around the worlds -10, :05 glute bridge holds -15 front rack pulses Empty barbell warm-up: -5 Romanian deadlifts -5 clean pulls -5 muscle cleans -5 front squats -5 power cleans -5 high hang squat cleans -5 front squats -5 overhead presses Clean (week 3/8): - 2 sets x5 reps at 50-60%+ - 5 sets x4 reps at 60-70%+ - 3x3 at 70-80% Shoulder Press (week 3/4): -15 minutes to find a heavy single Front Squat: -5 sets x 5 reps @ 90% of 1RM clean Accessories: 2 rounds -23 gakk squats -200m single KB front rack carry (53/35) -:45 wall sit -15 med-ball slams Stretching: -:60 Pidgeon stretch -:60 couch stretch -:60 scorpion stretch
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