WOD |
| Class Schedule |
| Benchmarks |
| Movement Demos |
| WOD |
| Class Schedule |
| Benchmarks |
| Movement Demos |
WOD
 | Tue, May 31 2022 |  |
 | Sat, Oct 8, 2022 at 1:30pm The Gleason’s Pizza Social |
| Sat, Oct 22, 2022 at 8:00am Festivus Games 2022 |
| Sat, Apr 22, 2023 at 8:00am Festivus Games - Spring 2023 |
| Sat, May 6, 2023 at 10:00am Daniel Barden 5k Mud Run |
| Sat, May 27, 2023 at 9:00am MURPH 2023 |
| Most Recent Benchmark: Snatch 1RM on Dec 4, 2025 (68 days ago) |
| Snatch Warm-Up | 220510 - Snatch 5x3 |
Snatch Warm-Up(No Results Tracked) 1) Run/Row 400/500m 2) Pre-Workout Foam Rolling (10-15 light passes each movement) - Arms-Crossed T-Spine Roll - Arms Overhead T-Spine Roll - T-Spine Extensions, 5 seconds per spot - Lats (Rotate) - Glutes - Hamstrings/Adductor - Quads (Midline/Adductor) - Quads (IT/Midline) - Calves 3) Dynamic ROM (10-15 reps each) - Wrist Circles (Both Directions) - Elbow Circles (Both Directions) - Seal Swings - Over & Backs - Freestyle Bounce - Arm Circles (Both Directions) -Trunk Rotations - Hip Circles - Bow & Bend - Knee Circles - Leg Swings - Squatting Ankle Stretch - Russian Baby Maker, 1-3 sets x 10-30s 4) Snatch Barbell Warm-Up (Complete 5 reps of each movement) - Tall High Pull - Tall Muscle Snatch - BTN Press - Overhead Squat - Sotts Press - Drop Snatch |
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