WOD
 | Sun, May 4 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 |
 | Gymversary: Patrick(4) |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (7 days ago) |
| CrossFit 20250504 | Pullup Program 20210824 | Mobility May! |
CrossFit 20250504(Time) WARM-UP: 200m walk 10 alternating Spiderman stretches 10 alternating hamstring scoop stretches 20 banded side steps, right 20 banded side steps, left 400m run (easy pace) – Perform each movement 25 ft down and back Bear crawl Samson lunges Soldier kicks Side lunges Crab walk (focus on maintaining high hips) Burpee broad jump 200m run (moderate pace) 3 rounds: :30 jump rope :30 rest SKILL/STRENGTH: Every 2:00 for 5 sets 5 deadlifts WOD: 3 rounds for time of Rx: STIMULUS 6:00-10:00 50 double-unders 12 deadlifts (225/155) Right into… 800m run MODIFICATIONS: -DU's, modify reps first to complete in 1:00 or less, then movement, double-under attempts in 1:00, single-unders -Deadlifts, modify weight first to complete 12 reps with sound technique and 1-2 sets in under 1:00, then reps, e.g., 10, 8 -Run, modify distance to complete in 4:00 or less STIMULUS NOTES: 6:00-10:00 Double-unders in :30-1:00 Deadlifts in :30-1:00 and 1-2 sets Each round in 2:00 or less with run in 3:00-4:00 STRETCHING: 2 sets :30 Samson stretch/side :30 elevated pigeon stretch/side
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Phil 9:25amAwesome class on Saturday with Coach Anna and the team! This wasn’t about piling on weight — it was all about slowing down, dialing in proper form, and mastering the technique for the three types of cleans. Expert coaching, focused reps, and plenty of time to get it right. If you missed it, don’t miss the next one — these sessions are a game changer!
Coach B 11:24am | 👏🏻💪🏻 |
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