WOD
 | Mon, Jul 14 2025 |  |
 | Fri, Aug 15, 2025 at 8:00am Topaz Lake Camping Trip |
| Fri, Dec 12, 2025 at 6:00pm Holiday Party |
 Coach JWe have a good bodyweight workout for you today, featuring toes-to-bar, wall walks, and running within a 12-18 minute stimulus. All these movements are scalable, both in difficulty and distance/reps. Bring water cuz this is going to be a 🔥 one! Coach JBTW, today's workout is also a retest as this workout was previously performed on August 11 last year. Will you improve and ring the PR bell? |
 | Gymversary: Phil(3) |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (4 days ago) |
| CrossFit 20250714 | Upperbody Strength 20250714 | Are you staying hydrated? |
CrossFit 20250714(Time) WARM-UP: 200m walk 200m jog :20 high knees :20 butt kickers :20 up-downs :20 Samson stretch/side 200m run (faster) WOD WARM-UP: 2 sets: 2 wall walks – Use workout variation Run test: 1 set: 400m run WOD: For time Rx: STIMULUS 12:00-18:00 400m run 30 toes-to-bars 400m run 10 wall walks 400m run 30 toes-to-bars 400m run MODIFICATIONS: -Run, modify distance to complete in 2:15 or less -Toes-to-bars, modify reps first then movement, e.g., knees-to-chests, hanging knee raises, or lying leg raises to complete in 3:00 or less -Wall-walks, modify reps first, e.g., 5, then movement, ROM or inchworms + push-ups STIMULUS NOTES: Time cap 20:00 Moderate time domain pyramid-style workout Run efforts in 2:15 or less 3+ wall walks per minute Toes-to-bars in 3:00 or less COOL-DOWN & STRETCHING: 3 sets: 10 good mornings – Build in load, but only as quality mechanics allow 1 set: 1:00 pigeon pose/leg :30 calf stretch/leg
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Coach E 7:31amHappy gymversary, Phil!!
Coach B 7:47am | Happy Gymversary! 💪🏻💪🏻💪🏻 |
Phil 8:13amWoohoo! Going celebrate tonight doing what we all love; Lifting!
Coach J 11:12amHappy Gymversaries to Phil (3 years) and Megan (1 year). You both have been very consistent and it is well expressed through the improvements you've made. Excellent work!
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