WOD
 | Tue, Apr 1 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 BWelcome to April - the snow yesterday fooled us, IS it spring???? Well, despite the cooler weather you'll be getting hot & sweaty today with this fast and moderate-to-heavy WOD hovering around 10:00 to complete all while not forgoing technique. 😅 Are you up for the challenge? 🧐 |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
| CrossFit 20250401 | Bar Muscle Up Class 2025 0401 |
CrossFit 20250401(Time) Welcome to April! This month, we’ll focus on building endurance and stamina. Throughout the month, expect longer-duration workouts to help build endurance and stamina in mono-structural, weightlifting, and gymnastics movements. WARM-UP: 200m walk 20 jumping jacks 10 good mornings 10 hollow rocks 10 alternating scorpion stretches 20 high knees 10 box step-ups 10 Superman arches 10 alternating standing knee hugs 10 box step-overs SKILL/STRENGTH: EMOTM x 10mins 1 deadlift + 1 power clean WOD: Rx: STIMULUS 8:00-12:00 22-16-10 Deadlifts (205/135) Double-dumbbell box step-ups (20/20) (50/35) Rest 1:00 9-6-3 Power cleans (205/135) Double-dumbbell box step-overs (20/20) (50/35) MODIFICATIONS: -Deadlifts, modify weight to moderate and something can complete in 1-2 sets -Box, modify weight and/or scale box height to complete in 1-3 sets -Power cleans, modify weight to moderate and something can complete 3 unbroken reps STIMULUS NOTES: Time cap 14:00 Each couplet completed in 4:00-6:00 Light-to-moderate deadlift load Moderate-to-heavy power clean load Use two dumbbells for the step-ups STRETCHING: 1:00 foam roll quads 1:00 foam roll upper back 1:00 foam roll calves
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Phil 5:13pmHey gang, after much consideration, I have decided that Crossfit isn't for me. I thought long and hard on it and I've decided to move to India and practice yoga - no burpees, no lunges (thank god) and no chin to bar. If I change my mind I'm sure there's a CF gym in Dubai. All the best.
Coach B 7:03pm | You’re a 🌰 |
Phil 9:04pm | is that a ham? |
Coach B 9:06pm | It’s a nut. You’re a nut. |
Coach B 9:06pm | Nuts are my favorite 😉 |
Phil 9:06pm | Been called worse. My work buddies called me Filbert. |
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