WOD

Tue, Apr 15 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 B

It's another HEAVY DAY at CFA! We'll be working our back squats going for heavy a 3-rep. As always, we will not compromise technique - mechanics are always the most important. Let's get HEAVY! 💪🏻

Happy Birthday: Josh

Most Recent Benchmark:
Snatch Max on Jan 5, 2026 (6 days ago)

CrossFit 20250415

Bar muscle up class 2025 0415

Back Squat 3 Rep Max

Other Results

STAY HYDRATED

CrossFit 20250415

(Weight)
WARM-UP:
200m walk
20 jumping jacks
10 Spiderman lunges
10 alternating Cossack squats
5 air squats
10 lateral shuffles (right/left)
10 alternating cross-legged standing hamstring stretch
5 goblet squats
10 squat jumps
10 deficit calf raises
5 paused goblet squats

WOD WARM-UP: 3-5 sets
3 back squats
– Rest 1:00-2:00 between lifts
– Start light and build to working weight

HEAVY DAY! WOD: For load:
3-3-3-3-3-3-3
Back squat
– Rest 3:00 between sets

STIMULUS NOTES:
Build to 3-rep-max or a set that feels heavy
All sets at 75% of 1-rep-max or heavier for most athletes

STRETCHING:
1:00 standing pike stretch (feet narrow)
1:00 standing pike stretch (feet wide)

1^st	150 Rx	Julie A Tue, Apr 15, 2025 Erandi Tue, Apr 15, 2025
2^nd	55 Rx	Kelly Tue, Apr 15, 2025 Rosie Tue, Apr 15, 2025
1^st	225 Rx	Coach J Tue, Apr 15, 2025

Anthony V	235 Rx
Coach J	225 Rx
Erandi	150 Rx
Julie A	150 Rx
Gayle	125 Rx
Rosie	55 Rx
Kelly	55 Rx

Coach B 10:59am

Coach B 10:59am

Happy Birthday Josh! 🎉 Hope your day is fab as this day clearly was!