WOD
 | Wed, Apr 30 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 BIt's a Benchmark day with one of 'The Girls' called 'KELLY'! 5 rounds with running, box jumps, and wall-balls - it's a bit of a grind 😆 but a guaranteed good time and you'll love yourself for accomplishing this benchmark WOD today. See ya soon! |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
| CrossFit 20250430 | KELLY | STAY HYDRATED |
CrossFit 20250430(No Results Tracked) WARM-UP: 200m walk 10 leg swings/leg (across the body) 10 leg swings/leg (front to back) 6 alternating Samson stretches 10 alternating scorpion stretches 200m jog 10 reverse lunges 200m run 10 box step-ups WOD WARM-UP: 20 alternating plank shoulder taps 10 med-ball front squats (facing the target) 20 mountain climbers 10 med-ball push press (tossing the ball to the target) 20 tuck jumps 10 wall-ball shots 5 box jumps 5 wall-ball shots – Use workout variations BENCHMARK WOD 'KELLY': 5 rounds Rx: STIMULUS 2:00-30:00 400m Run 30 Box Jumps (24/20) 30 Wall Balls (20/14) Rx2 300m Run box jump (20/16) wall ball (14/10) Rx3 200m run 20 step-ups (20/16) 20 wall-balls (14/10) – Put score under 'KELLY' tab STIMULUS NOTES: 22:00-30:00 Wall-balls and box jumps each in under 2:00 throughout the workout Run at a recovery pace to allow for consistent sets on the wall-balls and box jumps 6:00 or less per round STRETCHING: 1:00 foam roll calf/leg 1:00 lacrosse ball roll/foot
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