WOD
 | Tue, Aug 12 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! |
| CrossFit 20250812 | SQUAT CHALLENGE |
CrossFit 20250812(Time) WARM-UP: 200m walk 10 alternating step-ups 10 ring rows 5 inchworms 10 push-ups 10 scap pull-ups 10 alternating step-ups 5-10 jumping pull-ups 5 inchworms 5-10 foot-assisted dips 1-5 strict pull-ups WOD REVIEW & WARM-UP: 1 set: 5 box jumps (low target) 5 box jumps (workout height) 2 sets: 3 box jumps 2 ring muscle-ups – Use workout variations WOD: 10 rounds for time Rx: STIMULUS 8:00-12:00 3 muscle-ups 4 box jumps (30/24) MODIFICATIONS: -Muscle-ups, modify reps first, as little as 1 then movement, e.g., chest-to-bar pull-ups, jumping chest-to-bar pull-ups, or ring rows -Box jumps, modify height first then movement, e.g., step-overs or step-ups STIMULUS NOTES: Time cap 14:00 Higher-skill gymnastics paired with a taller box jump Lower reps to encourage a fast pace Unbroken muscle-ups for as long as possible STRETCHING: :45 foam roll calves/side 1:00 foam roll upper back
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