WOD
 | Fri, Nov 21 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 JHappy Friday! 🎉 |
| Most Recent Benchmark: CrossFit Open 26.2 on Mar 8, 2026 (4 days ago) |
| CrossFit 20251121 | Feast of Flexibility 🦃 |
CrossFit 20251121(Time) WARM-UP: 200m walk 10 alternating Spiderman stretch + reaches 10 alternating Samson lunges 200m jog, slow 5 push-ups to downward dog :20 static pull-up bar hang 10 alternating soldier kicks 10 scap pull-ups 10 steps bear crawl 10 kip swings WOD MOVEMENT REVIEW & WARM-UP: 10 kip swings 3 kip swings + 3 knees-to-armpits 3 kip swings + 1-3 toes-to-bars 3-5 toes-to-bars 5 unbroken toes-to-bars. PARTNER WOD FRIDAY!: 4 rounds for time Rx: STIMULUS 12:00-16:00 30 toes-to-bars 400-m run – Share the toes-to-bars and run together MODIFICATIONS: -Toes-to-bar, modify reps first, e.g., 20, 10 then movement, e.g, knees-to-armpits or hanging leg raises -Run, modify distance to complete each round in 4:00 or less STIMULUS NOTES: 12:00-16:00 Each round in 4:00 or less Scale toes-to-bar variation and run distance as needed to meet this time domain SKILL & STRETCHING: On a 10:00 clock: 3 sets of max-distance handstand walk OR EMOTM X 10mins: 10-20 alternating shoulder taps in a handstand hold or plank hold 1:00 foam roll quads 1:00 foam roll upper back 1:00 foam roll calves
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