WOD
 | Tue, Sep 9 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 BToday’s workout is a twist on a heavy day. We have a bro sesh of bench presses and then some cardio with a run. The goal is to lift a heavy load in each set relative to your capacity, but also to run quickly. We have 5 rounds for you so you may want to wear your running shoes! 👟 |
| Most Recent Benchmark: Max Height Box Jump on Mar 12, 2026 (1 day ago) |
| CrossFit 20250909 | Gymnastics Class 2025 0909 | Fruits and Veggies! |
CrossFit 20250909(Weight) WARM-UP: 200m walk 20 mountain climbers 20 alternating plank shoulder taps 20 jumping jacks 5 push-ups from knees 200m jog 20 mountain climbers with flat foot 20 alternating plank to elbows 20 high skips 5 push-ups 200m jog WOD MOVEMENT REVIEW & WARM-UP: Bench press 4 sets: 3 bench presses – Rest 1:00 between sets, alternating sets with partner(s) – Build to starting workout load WOD: Every 5:00 x 5 rounds Rx: STIMULUS 3 bench presses 400m run – Rest the remainder of the interval – Score the load and time for each round MODIFICATIONS: -Bench presses, choose a weight that is heavy and aligns with technique -Run, modify distance to complete in 2:15 or less STIMULUS NOTES: Heavy day with a twist Quick transitions from bench press to run Each run in 2:15 or less Run efforts should be fast, but not all-out sprints STRETCHING: 1:00 pec stretch 1:00 foam roll calves 1:00 foam roll hamstrings
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