WOD

Mon, Jun 30 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 J

Who's ready to go heavy today? 🙋‍♂️
Closing out June with one last heavy day!
It's time to establish a new 3-rep Max Back Squat. We recently did this in April. If you've previously established a 3RM max, today's the day to show you're getting stronger. If not, then you'll set a baseline for next time. 💪

Happy Birthday: Perry

Welcome: Cassy

Most Recent Benchmark:
Snatch Max on Jan 5, 2026 (4 days ago)

CrossFit 2050630

Back Squat 3 Rep Max

Upperbody Strength 20250630

Other Results

Core Strength Month

CrossFit 2050630

(No Results Tracked)
WARM-UP:
200m walk

3 sets:
20 jumping jacks
10 Spiderman lunges
10 alternating Cossack squats
5 goblet squats
5 pause goblet squats

WOD WARM-UP: 3-5 sets
3 back squats
– Rest 1:00-2:00 between lifts
– Start light and build to working weight

HEAVY DAY! WOD: For load:
3-3-3-3-3-3-3
Back squat
– Rest 3:00 between sets

MODIFICATIONS:
Scale load relative to each individual athlete

STIMULUS NOTES:
Build to a 3-rep-max back squat for most athletes
Beginner athletes will perform light sets of 5 to establish sound mechanics with consistency
All sets at 75% of 1-rep max or heavier for most athletes

STRETCHING:
1:00 standing pike stretch (feet narrow)
1:00 standing pike stretch (feet wide)