WOD
 | Wed, May 21 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 BAnother fun one today with shuttle runs and bar muscle-ups! For those of you not doing bar muscle-ups yet I'll have you work on a skill that mimics or strengthens you for that movement. Murph is coming this Monday so it will be good shoulder work to prepare you for all the pull-ups on Memorial Day. See you soon! |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (7 days ago) |
| CrossFit 20250521 | Mobility May! |
CrossFit 20250521(Reps) WARM-UP: 200m walk 3 sets: 30 plate hops 20 mountain climbers 10 plate ground-to-overheads 2 sets: 10 scap push-ups 10 scap pull-ups 15 band pull-aparts SKILL/STRENGTH: Accumulate 3:00 hanging L-sit WOD: 5 x 2:00 rounds Rx: STIMULUS 1-10+ reps per round 6 shuttle runs Max bar muscle-ups – Rest 1:00 between rounds. – 1 shuttle run is 25 ft out and back MODIFICATIONS: -Shuttle runs, modify reps, e.g., 4 to complete in 1:00 or less -Bar muscle-ups, modify movement, e.g., jumping bar muscle-ups or jumping chest-to-bar pull-ups STIMULUS NOTES: Shuttle runs in 1:00 or less each round 1:00+ for bar muscle-ups; 1-10+ reps per round Opportunity for intermediate athletes to practice muscle-ups in a workout and beginners to work on higher skills STRETCHING: 200m recovery walk 1:00 Samson stretch/leg
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