WOD
 | Tue, Mar 25 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 |
| Fri, Feb 13, 2026 at 4:00pm FRIDAY NIGHT LIGHTS! |
 | Gymversary: Coach E(9) |
| CrossFit 20250325 | The Lunge Challenge |
CrossFit 20250325(Weight) WARM-UP: 200m walk 10 walking knee hugs 6 alternating cross-legged standing hamstring stretch 6 alternating box dorsiflexion ankle stretches 10 mountain climbers 10 air squats, slow 5 unweighted sumo stance good mornings WOD WARM-UP: 4 sets 4 front squats – Build to starting load HEAVY DAY! WOD: 10 sets for load Rx: 2 front squats – Lift once every 3:00 STIMULUS NOTES: Build from a moderate to heavy load by the 6th or 7th set, then continue building as able or reduce load as needed STRETCHING: 200m recovery walk 1:00 couch stretch/leg 1:00 pigeon stretch/leg
Planned: Wed,Sep24,2025 Tue,Mar25,2025
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