WOD
 | Thu, Jun 12 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 BIt's Community Cup Work out 3 and a HEAVY DAY! Everyone's favorite I know. 🏋🏼♀️ This will be fun to participate in and to cheer on your fellow athletes! 🎉 Max front squat and max hang power clean will be the lifts of the day - have in mind where you want to end up! |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
| 2025 COMMUNITY CUP WORKOUT 3 | Front Squat Max | MAX Weight Hang power Clean | Core Strength Month |
2025 COMMUNITY CUP WORKOUT 3(Weight,  CrossFit EventsWARM-UP: 200m walk :20 easy row, bike, jog, or jump :20 moderate row, jog, or jump :20 hard row, bike, jog, or jump 10 alternating Spiderman stretches 10 PVC good mornings :20 easy row, bike, jog, or jump :20 moderate row, jog, or jump :20 hard row, bike, jog, or jump 5 inchworm + push-ups 10 air squats :20 easy row, bike, jog, or jump :20 moderate row, bike, jog, or jump :20 hard row, bike, jog, or jump 5 elbow-to-insteps/leg 10 PVC front squats WOD REVIEW & WARM-UP: On an 8:00 clock: Increase the loading of the front squat and hang power clean COMMUNITY CUP WORKOUT 3 WOD: In 20 minutes, establish: 1 rep-max front squat 1 rep-max hang power clean MODIFICATIONS: If you are signed up for the Community Cup, perform the variation of the workout for your tier If you are not signed up, scale the workout as needed to fit your needs and capacity STIMULUS NOTES: Heavy lifting test relative to your capacity You will have 20 minutes Spend as much or as little time on each lift as needed Partner up with a friend of similar ability and work through each lift Take the barbell off the rack for the front squat STRETCHING: 2 sets :30 Samson stretch/side :30 elevated pigeon stretch/side
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