WOD
 | Sat, Feb 21Today |
 | 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 4:00pm FRIDAY NIGHT LIGHTS! |
| Sun, Mar 8, 2026 at 10:00am SUNDAY MORNING LIGHTS! |
| Sun, Mar 15, 2026 at 10:00am SUNDAY MORNING LIGHTS! |
 | Welcome: Garrett |
| Most Recent Benchmark: Max Height Box Jump on Feb 20, 2026 (1 day ago) |
| Barbell Strength 20260221 | THE OPEN 💪 |
Barbell Strength 20260221(Check In) Warmup: 200m --Then-- 10-15 Passes on the foam roller for each area: -Thoracic spine -Lower Back -Glutes/Ham -Calf and Achilles -Quads --Then-- 8-minute relay warmup -Bear crawl -6 goblet squats -6 box jumps -6 KB swings -Run back --Then-- Barbell warmup -5 Quick feet -5 Power clean -5 Hang squat clean -5 Squat clean -3 Jerk dip -3 jerks Power Clean + Jerk 6 sets x 2 reps @ 70% of 1RM C&J (focus on speed under the bar) Clean Pulls 4 sets x 3 reps @ 95% of 1RM C&J Front Squat 5 sets x 2 reps @ 80% of 1RM front squat Accessories 4 rounds for quality -14 Walking lunges -10 Gakk squats -7 Weighted sit-up -7 Strict hanging knee raise *Rest as needed between rounds.
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