WOD
 | Wed, Jul 9 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: Kelly |
| CrossFit 20250709 | Are you staying hydrated? |
CrossFit 20250709(Time) WARM-UP: 200m walk :90 bike or row 6 alternating Samson lunges 10 air squats (arms up) 10 alternating cossack squats 10 hollow rocks 10 knee push-ups 10 dips :90 bike or row 6 alternating Spiderman twists 10 PVC overhead squats 10 PVC good mornings 10 superman arches 10 push-ups 10 ring rows SKILL/STRENGTH: 3 sets :30 side plank, right :30 side plank, left – Rest 1:00 between sets WOD: 3 rounds for time Rx: STIMULUS 7:00-11:00 35/25-cal Echo bike 21 pull-ups MODIFICATIONS: -Bike, modify reps, e.g., 25/20, 18/12 -Pull-ups modify reps first, e.g., 15 then movement, e.g., jumping pull-ups or ring rows – Advanced athletes who want an extra challenge can scale up to strict pull-ups STIMULUS NOTES: Time cap 13:00 Bike efforts in 2:30 or less; push the pace Pull-ups in 1-2 sets and under :90 Advanced athletes can scale up to strict pull-ups for an additional challenge STRETCHING: 100 banded pull-aparts 1:00 foam roll lats/side 1:00 foam roll quads/leg – Use a light band
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