WOD
 | Sun, Jul 6 2025 |  |
 | 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! |
| Fri, Feb 27, 2026 at 4:30pm FRIDAY NIGHT LIGHTS! |
| Sun, Mar 1, 2026 at 10:00am SUNDAY MORNING LIGHTS! |
 | Happy Birthday: Aaron D |
| Most Recent Benchmark: CrossFit Open 26.2 on Mar 8, 2026 (4 days ago) |
| CrossFit 20250706 | 2025 0706 strength training w coach E | Other Results | Are you staying hydrated? |
CrossFit 20250706(Time) WARM-UP: 200m walk AMRAP x 5mins 100m shuttle run 10 banded pull-aparts 10 banded pass-throughs 10 banded shoulder press – Shuttle run is 25m out and back twice AMRAP x 5mins 50 single-unders 10 banded face pulls 10 banded pass-throughs 10 banded pull-aparts to waist level WOD WARM-UP: 5 sets 3 overhead squats – Lift every 1:30 – Start with an empty bar and build to workout load WOD: For time Rx: STIMULUS 4:00-8:00 15-12-9-6-3 Box jumps (30/24) 10-8-6-4-2 Overhead squats (155/105) MODIFICATIONS: -Box jumps, modify height first to maintain jump stimulus, then reps -Overhead squats, modify weight, then movement, e.g., front squats STIMULUS NOTES: 4:00-8:00 High box jumps that offer a challenge but still allow for consistent movement. Moderate-to-heavy overhead squats in 1-2 sets. Lower-body fatigue from the squats will make the box jumps more challenging SKILL/STRENGTH: 2 sets 3 Turkish get-ups/side – Rest as needed between sets – Athlete’s choice of load STRETCHING: :45 foam roll calves/side 1:00 foam roll upper back
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