WOD
 | Sat, Mar 29 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 (7 days ago) |
| Barbell Strength 20250329 | Bar Muscle Up Class W3 S8 | The Lunge Challenge |
Barbell Strength 20250329(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 -15 front rack pulses Accessories: 2 rounds of -10 hip extension -10 gakk squats Empty barbell warm-up: -5 Romanian deadlifts -5 clean pulls -5 muscle cleans -5 front squats -5 power cleans -5 high hang squat cleans Clean (week 4/8): -5 reps x 2 sets at 50-60%+ -4 reps x 3 sets at 60-70%+ -3 reps x 2 sets at 70-80% Shoulder Press (week 4/4): -10-8-8-6-6 building to 60-70% ---Lift once every 3 minutes Accessories: 3 rounds -6 barbell kang squats (45/35) -6 barbell jump squats (45/35) Stretching: -:60 Pigeon stretch -:60 Couch Stretch -:60 scorpion stretch
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