WOD |
| Class Schedule |
| Benchmarks |
| Movement Demos |
| WOD |
| Class Schedule |
| Benchmarks |
| Movement Demos |
WOD
 | Mon, Oct 26 2020 |  |
 | Mon, May 31, 2021 at 10:00am 'Murph' |
| Sat, Oct 16, 2021 at 9:00am Festivus Games Event Prep |
| Sat, May 14, 2022 at 9:00am Husky Hustle 5k - GET REGISTERED |
| Mon, May 23, 2022 at 4:00pm CrossFit.com Programming Begins |
| Mon, May 30, 2022 at 10:00am MURPH - Memorial Day |
| Most Recent Benchmark: Snatch 1RM on Dec 4, 2025 (68 days ago) |
Fight Night(Rounds, Int, Beg) AMRAP 20' 20 Thrusters 20 Hang Power Snatches 20 Box Jumps (24'/20') 20 Overhead Squats 20/15 Cal Row/Ski Barbell - 75/55# Intermediate (Rx2) - Reduce Box Height - Reduce Load - Sub Overhead Squats with Front Squats Beginner (Rx3) - Same Mods as Intermediate - Sub Barbell with Dummbell - Reduce all Reps to 12 ------------------- Warm-Up: MOBILITY: 1. Couch Stretch 1:00/side 2. Pigeon Pose: 1:00/side 3. Straddle Stretch: 1:00 ACTIVATION: EMOM x 12 (3 Rounds) - Min 1: Row Cals (Max 15/12) - Min 2: 10 Alt Back Lunges - Min 3: 10 Hollow Rocks + 10 Sit-ups (Scale to keep within 1:00) - Min 4: 5 Push-ups + 10 Air Squats (Scale to keep within 1:00) Barbell Warm-Up - 5 Good Mornings - 5 Back Squats - 5 Elbow Rotations - 5 Strict Press & Reach - 5 Romanian Deadlifts - 5 Front Squats
|
|
|
