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 |
 Coach BIt's HEAVY DAY TUESDAY! Who's in for front squats?! 🙋🏼♀️ To those of you who’d like to include active recovery and/or a cardio twist, you may complete a 20/16-calorie bike between sets. Sound fun? Be sure to choose a calorie target that enables you to bike at a pleasant pace to keep moving between sets. Let's push some weight today! 💪🏻 |
 | Gymversary: Coach E(9) |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (7 days ago) |
| 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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Coach E 10:33am
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