WOD
 | Sat, Sep 27 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! |
 | Gymversary: Derrick(3) & Jose B(3) |
| Most Recent Benchmark: CrossFit Open 26.2 on Mar 8, 2026 (4 days ago) |
| Barbell Conditioning 20250927 | Fruits and Veggies! |
Barbell Conditioning 20250927(Check In) Warmup: -200m walk For 3 rounds -100m jog -6 Alternating lunges -10 Bodyweight good morning -6 Inchworm –-Then–- For 30-45s each -Bottom of the lunge stretch (each leg) -Seated hamstring stretch -Pigeon stretch each leg Strength: Back rack reverse lunge: -4x4 (each leg) @ heaviest weight Skill: Squat clean + hang squat clean (below the knee) + push press -4 sets x 1+2+3 @ 50% of 1RM clean Clang & Bang: -50 weighted gakk squats (35/26 KB) -–Then–- 7 Rounds of -5 Power clean @ 65-70% 1rm -5 Front squat @ power clean weight. -–Then–- -50 gakk squats Stretching: Foam roll
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