WOD
 | Tue, Jul 15 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! |
 | Welcome: Brittany |
| Most Recent Benchmark: CrossFit Open 26.2 on Mar 8, 2026 (4 days ago) |
| CrossFit 20250715 | Are you staying hydrated? |
CrossFit 20250715(Time) WARM-UP: 200m walk 10 alternating Spiderman stretches 10 leg swings/leg (across the body) 10 alternating scorpion stretches 10 leg swings/leg (forward and backward) 10 single-leg toe touches/leg 20 alternating reverse lunges 10 unweighted good mornings 20 walking lunges SKILL/STRENGTH: 3 sets 5 KB windmills/arm – Build in load, but only as quality mechanics allow WOD: 5 rounds for time Rx: STIMULUS 9:00-15:00 12 KB goblet squats (53/35) 1 legless rope climb 12 single-arm KB box step-ups (20/20 in) 6 strict pull-ups MODIFICATIONS: -KB goblet squats, modify weight & reps -Rope Climb, modify height then movement, e.g., climbs w/ legs, rope lowers -Box step-ups, modify height -Pull-ups, modify reps first then movement, banded strict pull-ups, foot-assisted pull-ups, or ring rows STIMULUS NOTES: Time cap 17:00 3:00 or less per round Unbroken goblet squats Alternate hands as needed on the kettlebell box step-ups STRETCHING: 1:00 foam roll quad/leg 1:00 foam roll lats/arm
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