WOD
 | Fri, Nov 7 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! |
| Most Recent Benchmark: CrossFit Open 26.2 on Mar 8, 2026 (4 days ago) |
| CrossFit 20251107 | Feast of Flexibility 🦃 |
CrossFit 20251107(Time) WARM-UP: 200m walk 2 sets: 5 inchworms 10 Samson stretch lunges 10 banded pull-aparts 200m run, slow 5 up-downs 10 alternating Cossack squats 10 banded monster walk steps 200m run, faster WOD MOVEMENT REVIEW & WARM-UP: Toes-to-bars & Box jumps WOD: 5 rounds for time Rx: STIMULUS 8:00-13:00 15 toes-to-bars 15 box jumps (24/20 in) – Step down from the box MODIFICATIONS: -Toes-to-bars, modify movement, e.g., toes-to-eyes or hanging leg raises -Box jumps, modify reps, e.g., 10 or height then movement, in place jumps STIMULUS NOTES: 8:00-13:00 First 2-3 sets in under :30-:45; remaining sets in under :90 Box jumps in under :75; continuous movement COOL-DOWN & STRETCHING: 3 sets: 15 GHD hip extensions :30 rest – Pause for :01 at the top of each GHD hip extension – Add load to increase the difficulty and reduce reps to decrease the difficulty 1 set: :45 couch stretch/side :45 pigeon stretch/side :45 cobra stretch to downward dog
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