WOD
 | Wed, Apr 23 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 BHeavy Day at CFA! We have a fun little complex for our heavy day - cleans! We have 7 sets for load but we will not be loading past our technique. Today is a great day to get that technique down. See you soon! |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
| CrossFit 20250423 | STAY HYDRATED |
CrossFit 20250423(Weight) WARM-UP: 200m walk :30 jumping jacks 10 alternating shoulder taps 10 alternating Spiderman twists 10 air squats 10 shoulder tap + shoulder tap + push-ups 10 alternating overhead tricep stretches 10 pause air squats 1-2 sets: 5 wall-facing squats – Stop and hold for :02 after initiating, above parallel, and below parallel WOD WARM-UP: 3 clean pulls 3 cleans 3 hang cleans 2-3 sets: 1 clean pull 1 clean 1 hang clean – Build in load to starting weight HEAVY DAY! 7 sets for load: 1 clean pull 1 clean 1 hang clean – Lift once every 3:00 MODIFICATIONS: -Reduce load to maintain an unbroken complex with sound technique STIMULUS NOTES: Clean load is relative to each athlete's capacity and technique Increase loading across as many sets as possible Squat or power clean STRETCHING: 2 sets :30 alternating scorpion stretch :30 pigeon stretch/leg
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