WOD
 | Tue, Apr 8 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 EThe monthly challenge has been posted! This month we are focusing on hydration. Try to drink at least 60 oz. Of water every day for a chance to win the next drawing 👀 Coach BIt is HEAVY DAY!!! Everyone's favorite, am I right?! Today all five sets should be challenging. We're starting at 65% or high of your 1-RM BUT you may choose to take on the same challenging weight for all five sets OR you may increase your load as you go. There's plenty of rest between each set so let's get HEAVY! 💪🏻 (and drink you water!!! 💧) |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
| CrossFit 20250408 | Bar Muscle Up Class 2025 0408 | Other Results | STAY HYDRATED |
CrossFit 20250408(Weight) WARM-UP: 200m walk 2:00 bike, row, jog, or jump 10 unweighted single-leg deadlifts 10 alternating Cossack squats 6 alternating Samson stretches 10 KB single-leg deadlifts 10 alternating shoo-the-turtles 6 alternating scorpion stretches 2 sets: 10 monster walk steps, forward 10 monster walk steps, backwards 10 banded sumo stance good mornings 10 banded pull-aparts WOD WARM-UP: 4 sets 3 deadlifts – Lift every 2:00 – Build up to starting weight HEAVY DAY! WOD: For load: Deadlift 5-5-5-5-5 – Beginning the first set at 65% or higher of 1-RM – Lift every 3:00 MODIFICATIONS: Athletes should only lift as much as capacity and mechanics allow STIMULUS NOTES: Heavy day relative to each athlete's capacity Lift the same challenging load across all sets OR increase loading across as many sets as possible while maintaining safety and proper mechanics STRETCHING: 1:00 pigeon pose/leg :30 standing hamstring stretch/side
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