WOD
 | Fri, May 2 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 |
| Fri, Feb 13, 2026 at 4:00pm FRIDAY NIGHT LIGHTS! |
 Coach JCongratulations to Julie for winning the March Hydration Challenge raffle! She won a bag of FitAid Creatine to add to her water. Coach JReminder all... we have a free Barbell Technique class tomorrow morning at 9:00am, hosted by Coach Anna. Great for both new and experienced lifters. Looking forward to seeing everyone there!!! |
 | Happy Birthday: Patrick |
| CrossFit 20250502 | Mobility May! |
CrossFit 20250502(Rounds) Welcome to May! This month, we’ll prepare for the Hero workout Murph on May 26. WARM-UP: 200m walk 30 plate jumps 6 alternating spiderman stretches 20 lateral plate jumps 10 plate deadlifts 10 box step-ups 6 alternating scorpion stretches 10 box jumps 10 plate presses 6 box jump-overs 3 sets: :30: hollow hold :30 plank hold SKILL/STRENGTH: On a 6:00 clock Establish a heavy clean and jerk single PARTNER WOD FRIDAY!: AMRAP x 15mins Rx: STIMULUS Complete the round of 20 clean and jerks 5-10-15-20… Clean and jerk (185/125) Synchronized sit-ups Synchronized box jump-overs (24/20) – Continue adding 5 reps to each movement at the end of the round – Partners can split up the clean and jerks as needed MODIFICATIONS: -Clean and jerk, modify weight to something can cycle 5 reps in a row -Box, modify height to maintain jumping stimulus STIMULUS NOTES: Complete the round of 20 clean and jerks 5-7 cleans per minute Cycle through heavy clean and jerks with a partner Practice synchronized gymnastics movements STRETCHING: 2 sets :30 pigeon stretch/leg :30 couch stretch/leg
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