WOD

Thu, Jun 5 2025

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 B

It's HEAVY DAY at CrossFit Allure! Today we're going for 5 sets of 10 reps, the first 4-5 reps should feel manageable but not easy; reps 5-7 will feel like you’re in a bit of a dogfight; reps 8-10 will take all the focus in the world. Are you ready to take on today's challenge?!

Coach C

10RM!!! LETS GOOOOOO

Most Recent Benchmark:
Snatch Max on Jan 5, 2026 (7 days ago)

CrossFit 20250605

10RM Back Squat

Train w Chase 20250605

Other Results

Core Strength Month

CrossFit 20250605

(No Results Tracked)
WARM-UP:
200m walk
1:00 bike, row, jog, or jump
:20 on/:10 off
air squats
up-downs
bottom of squat hold
burpees
1:00 bike, row, jog, or jump

WOD WARM-UP: 3-5 sets
5 back squats
– Build in load in each set to work to the first working set
– Rest 1:00-2:00 between sets

HEAVY DAY! WOD: For load:
Back squat
10-10-10-10-10

– Rest 3:00 between sets

MODIFICATIONS:
Beginner athletes, perform light sets of 6 to establish sound mechanics with consistency

STIMULUS NOTES:
Build to a challenging set of 10 reps
50-60% of your 1-rep

STRETCHING: 2 sets
:30 alternating scorpion stretch
:30 pigeon stretch/leg