WOD
 | Fri, May 16 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! |
| CrossFit 20250516 | Mobility May! |
CrossFit 20250516(Rounds) WARM-UP: 200m walk 200m row, slow 10 alternating Spiderman stretch + reaches 10 inchworms 5 push-ups from the knees 10 alternating Samson lunges 5 shoulder taps 10 alternating reverse lunges 5 pike shoulder taps 10 alternating scorpion stretches 5 push-ups 10 air squats SKILL/STRENGTH: AMRAP x 6mins Wall walks (:05 hold at the top of the walk) – Complete for reps and quality – Take as many steps toward the wall as possible based on your capacity – If you are new or inexperienced with the wall walk, treat this as an EMOTM PARTNER WOD FRIDAY!: AMRAP x 20mins Rx: STIMULUS 15+ rounds 8 DB step-ups (50/35)(20 in) 8 DB squat cleans – One partner completes a round, while the other rests; switch – Use two DBs for both movements MODIFICATIONS: -DBs, modify weight to complete both the step-ups and cleans unbroken -Box, modify height, e.g., 12 in -Reps, modify to complete within time domain, e.g., 5 reps STIMULUS NOTES: 15+ rounds Lower-body and lower-back fatigue from step-up and squat redundancy Light loading and low box that allows for faster-than-usual paces STRETCHING: 2 sets :30 pigeon stretch/leg :30 cat-cow :30 standing pike stretch
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