WOD
 | Tue, Sep 16 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 BAs part of our Benchmark month of workouts, this week we're programming the CrossFit Service Cup workouts. 🚑 🚒 🪖🎖 |
| Most Recent Benchmark: CrossFit Open 26.2 on Mar 8, 2026 (4 days ago) |
| CrossFit 20250916 | Gymnastics Workout 2025 0916 | Fruits and Veggies! |
CrossFit 20250916(Rounds, Rx2, Rx3) WRM-UP: 200m walk 3 sets: 20 jumping jacks 10 double-dumbbell deadlifts 50-foot single-arm dumbbell overhead carry/arm 10 double-dumbbell bent-over rows 10 single-dumbbell goblet squats WOD MOVEMENT REVIEW & WARM-UP: 15 pulls on the rower (easy pace) 15 pulls on the rower (18-20 strokes-per-minute pace) 5 shuttle runs 15 pulls on the rower (22-24 strokes-per-minute pace) 5 shuttle runs 15 pulls on the rower (26-30+ strokes-per-minute pace) 5 shuttle runs 10/6-calorie row 3 50-foot double-dumbbell farmers carry (50/35) – 25 feet out and 25 feet back WOD: SERVICE CUP 2 AMRAP x 20mins Rx: STIMULUS 5-10+ rounds 20/16-cal row Farmers carry (50 ft) (50/35) – 25 ft out and 25 ft back, each 25-ft section counts as 1 rep – Add 50 feet to the farmers carry each round Rx2 20/16-cal row 50-foot farmers carry (35/20) Rx3 10/8-cal row Farmers carry (50 ft) (15/10) MODIFICATIONS: If you are signed up for the Service Cup, choose between the Rx’d or Intermediate (scaled) options. If you are not signed up, adjust the workout as needed to match your abilities and achieve the desired effort. STIMULUS NOTES: 5-10+ rounds Aim to complete each row in :90 or less Loading on the dumbbell farmer carry should be light-to-moderate and allow you to complete 50-ft segments unbroken STRETCHING: 2 sets :30 double-forearm stretch 1:00 seated pike stretch
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