WOD
 | Thu, Sep 4 2025 |  |
 | 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! |
| Fri, Mar 6, 2026 at 4:30pm FRIDAY NIGHT LIGHTS! |
 Coach BWe have an 'easy' WOD today... movement wise with a row to max shuttle runs. I'll help you find a row distance that will allow you to complete each row effort in under 4:20 so that you have at least :30 to accumulate 4+ shuttle runs. Then you get to rest for 1:00! |
| Most Recent Benchmark: CrossFit Open 26.2 on Mar 8, 2026 (4 days ago) |
| CrossFit 20250904 | Squat Class 2025 0904 | Fruits and Veggies! |
CrossFit 20250904(Reps) WARM-UP: 200m walk Hip rotations – out and around Hip rotations – in and out Heel walks Toe walks Outside feet Inside feet A skips B skips C skips High knees Butt kicks Karaoke Skipping (forward/back/height/length) MOVEMENT REVIEW & WOD WARM-UP WOD: 5 rounds for reps of: AMRAP x 5mins Rx: STIMULUS 4+ shuttle runs each round 1000/900m row Max shuttle runs – Rest 1:00 between AMRAPs – 1 shuttle run is 25 ft down and back MODIFICATIONS: -Row, modify distance to finish by 4:30 each round -Shuttle runs, modify movement, e.g., to no-touch turnaround STIMULUS NOTES: Each row in 3:30-4:30 4+ shuttle runs each round Row at a moderate-to-fast pace to make time to accumulate as many shuttle runs as possible High lower body and posterior interference on top of a strong metabolic demand STRETCHING: 1:00 foam roll calf/leg 1:00 quad roll calf/leg
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