WOD
 | Sat, May 3 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! |
| Most Recent Benchmark: CrossFit Open 26.2 on Mar 8, 2026 (4 days ago) |
| Barbell Strength 20250503 | Strength Training w Coach E | Mobility May! |
Barbell Strength 20250503(Check In) Warm up 200m Walk Inch worm to down dog Spiderman stretch Ankle retractions Squat hold Line up: tip toes Ankle walks Samson lunges Banded squats with hip circle PVC pass throughs PVC around the worlds PVC arm stretch PVC/Barbell warmup flow: 5 good mornings 5 back squats 5 front rack pulses 5 strict press 5 front squat BERGENER WARMUP Down and finish – speed through the middle Elbows high and outside – keep the bar close Muscle clean – strong turnover Tall Clean – pull under 2 in – above power 4 in – power clean Below parallel Clean practice Front Squat: 5x5 @ 65% Strecthing: -:60 Front rack stretch on box -:60 deep squat hold -:60 wrist & forearm stretch -:60
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