WOD
 | Thu, Mar 27 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 JToday marks Opening Day for most baseball teams. Wear your team colors to the gym today!!! Coach BIt's rope climbing day! Not climbing yet? That's OK, we'll practice getting a good secure foot hook on the rope. This is a fairly fast paced WOD with the bike no more than 2:00 and box jumps & climbs in no more than 2:00 - what will be your strategy today to get at least 3-rounds??? |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (7 days ago) |
| CrossFit 20250327 | The Lunge Challenge |
CrossFit 20250327(Rounds) WARM-UP: 200m walk 6 alternating Spiderman stretches 6 alternating hamstring scoop stretches 10 banded side steps right/left :30 bike (easy pace) :20 bike (moderate pace) :10 bike (fast pace) 6 alternating back lunges 6 alternating single-leg toe touches 5 push-ups to downward dog :30 bike (easy pace) :20 bike (moderate pace) :10 bike (fast pace) 10 box step-ups 10 up-downs :30 bike (easy pace) :20 bike (moderate pace) :10 bike (fast pace) 10 box jumps 10 burpees – Step down from the box SKILL/STRENGTH: EMOTM x 6mins 1-3 reps of chosen rope climb skill WOD: AMRAP x 16mins Rx: STIMULUS 3-5 rounds 25/20-cal bike 15 box jumps (24/20) 3 rope climbs – Step down from the box MODIFICATIONS: -Bike, modify cals, e.g., 20/16 or 16/12 (may row or run 400m) -Box, modify reps & height first, e.g., 12 or 8, then movement, e.g., step-ups or weighted step-ups -Rope, modify reps first, height, then movement, e.g., rope lowers STIMULUS NOTES: 3-5 rounds for most Bike in 2:00 or less Box jumps and rope climbs in 2:00 or less combined STRETCHING: 1:00 foam roll quads 1:00 foam roll upper back 1:00 foam roll calves
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Coach B 10:26am
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