WOD

Wed, Nov 26 2025

Fri, Dec 12, 2025 at 6:00pm Holiday Party
Coach J

Heavy Day!!!

Leading into Thanksgiving, we're going to prime those muscles for all the nutrients coming their way over the next few days. We have a heavy day consisting of a Clean complex - 3 Power Cleans + 2 Hang Power Cleans.

How much can you lift? We'll find out when you come this afternoon.

Reminder, classes will be closed tomorrow (Thanksgiving) and will re-open with the 4:30pm class on Friday. Happy Turkey Day!

...And a Shout-out to Derrick for achieving 300 workouts!!!



Most Recent Benchmark:
Snatch Max on Jan 5, 2026 (7 days ago)
CrossFit 202511263-REP MAX POWER CLEANFeast of Flexibility 🦃

CrossFit 20251126


(Weight)
WARM-UP:
200m walk
20 mountain climbers
10 arm swings across
10 arm swings overhead
2:00 row, bike, ski, or jog (slow)
10 torso twists/direction
10 banded deadlifts
10 banded squats
10 banded pull-aparts
1:00 row, bike, ski, or run (faster)

WOD MOVEMENT REVIEW & WARM-UP: 3 sets:
3 power cleans
2 hang power cleans
– Build in load each set

HEAVY DAY! Every 5:00 for 7 sets:
3 power cleans
2 hang power cleans
– Build in load each set

MODIFICATIONS:
Limit loads as needed to maintain unbroken sets with sound mechanics

STIMULUS NOTES:
Unbroken complex
Start moderate and build in load each set.
Advanced athletes should consider 70%+ of hang power clean max for starting loading

STRETCHING:
:30 palms down forearm stretch/arm
:30 palms up forearm stretch/arm
:30 couch stretch/side

0% 0%

1st130 RxCoach E Wed, Nov 26, 2025
2nd115 RxTracy L Wed, Nov 26, 2025
3rd85 RxCarmille Wed, Nov 26, 2025
1st185 RxJoe K Wed, Nov 26, 2025
2nd175 RxNick Wed, Nov 26, 2025
Brandon Wed, Nov 26, 2025
3rd110 RxRobert Wed, Nov 26, 2025

Joe K185 Rx
Brandon175 Rx
Nick175 Rx
Coach E130 Rx
Tracy L115 Rx
Robert110 Rx
Carmille85 Rx
Holly75 Rx
Kathleen75 Rx
Rosie60 Rx
Kelly47 Rx
775-848-8935
1231 Baring Blvd.
Sparks, NV 89434 (view larger map)