WOD
 | Sat, Jul 26 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! |
| Most Recent Benchmark: Max Height Box Jump on Mar 12, 2026 (1 day ago) |
| Barbell Strength 20250726 | Squat Class 2025 0821 | Are you staying hydrated? |
Barbell Strength 20250726(Time) 200m walk 2 rounds: -30s bike -8 Lunges -8 Push-up -8 Clean grip deadlift --Then-- 10-15 Passes on the foam roller -Thoracic spine -Lower Back -Lats -Quads -Calf and achillies -Then- With an empty barbell 5 Quick feet 5 Clean from power position 5 Hang power clean 5 Power clean Empty barbell warm-up: -5 Romanian deadlifts -5 clean pulls -5 muscle cleans -5 front squats -5 power cleans -5 high hang squat cleans -5 front squats -5 overhead presses Clean (week 4/8): -2 sets x 5 reps @ 50-60% -3 sets x 4 reps @ 60-70% -2 sets x 3 reps @ 70-80% Shoulder Press (week 4/4): -10-8-8-6-6 building to 60-70% ---Lift once every 3 minutes Accessories: For Time: -75 Calf raises -50 Kettlebell front rack reverse step lunge 53/35 -50 Kettlebell swing -100 Seated banded lat pull down (50 each arm) -50 Kettlebell swing -50 Kettlebell front rack reverse step lunge 53/35 -75 Calf raises Stretching: -:60 Pigeon stretch -:60 couch stretch -:60 scorpion stretch
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