WOD

Thu, Aug 7 2025

Fri, Aug 15, 2025 at 8:00am Topaz Lake Camping Trip

Fri, Dec 12, 2025 at 6:00pm Holiday Party

Coach B

Today, we’re tackling the classic CrossFit benchmark workout, Grace. This is a FAST workout! To get the most out of this workout, use a load that allows you to move well and cycle for 2-3 sets of 5 or more reps with very little rest between. The magic of this workout doesn’t come from the volume of reps or the load, but how you push yourself to keep moving, hang on to the bar longer than you want, and immediately pick it back up when you don’t want to. Let's get it today!!! 💪🏼 HAPPY BIRTHDAY MATT!!! 🎉

Happy Birthday: Matt

Welcome: Kyle & Katie S

Most Recent Benchmark:
Snatch Max on Jan 5, 2026 (6 days ago)

CrossFit 20250807

GRACE

SQUAT CHALLENGE

CrossFit 20250807

(No Results Tracked)
WARM-UP:
200m walk
5:00 slow run, bike, or row

10 banded good mornings
10 banded side steps, right
10 banded side steps, left
10 PVC pass-throughs
10 PVC muscle cleans
10 PVC shoulder presses
10 PVC around-the-worlds
10 PVC power cleans
10 PVC push presses
10 banded good mornings
10 banded side steps, right
10 banded side steps, left

SKILL/STRENGTH: Every 1:30 for 6 sets:
Sets 1 and 2: 3 power clean and jerks
Sets 3 and 4: 2 power clean and jerks
Sets 5 and 6: 1 power clean and jerk

BENCHMARK WOD 'GRACE':
Rx:
STIMULUS 2:00-7:00
30 Clean and Jerks

Rx 135/95
Rx2 95/65
Rx3 75/55

STIMULUS NOTES:
2:00-7:00
Advanced athletes should push to finish sub-3:00
3-5 unbroken reps at a time

STRETCHING:
1:00 foam roll upper back
1:00 foam roll calf/side