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WOD Blog
 | Fri, Aug 12 2016 |  |
 | Thu, Feb 23, 2017 at 6:00pm THE 2017 CROSSFIT OPEN!! |
| Fri, Mar 17, 2017 at 7:00pm SOUTH VALLEY THROWDOWN HOST 7PM |
| Thu, Nov 23, 2017 at 7:00am 1,000 REP WOD |
| Sat, Jan 13, 2018 at 8:00am ABOMINABLE SNOWDOWN 2 |
| Tue, Oct 30, 2018 at 7:00pm ZOMBIE WOD LAST HUMANS LEFT ALIVE! |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (629 days ago) |
| WARM UP 3/24/17 | WEIGHTLIFTING 8/12/16-6/21/17 | METCON 8/12/16 |
WARM UP 3/24/17(Check In) FOAM ROLL-Forearms first!,quads,calves,glutes,delts GROUP WARM UP 2rds Jump Rope-30 secs Band Press and Front Raises-10 of each Band Pull Aparts-10 reps Band Thrusters-5 reps ---------------------------- Snatch Grip Deadlift-9 reps Row-9 reps Snatch Grip Push Press-9 reps 2 Position Snatch-3-5 of each COOLDOWN Anchored T spine-2 mins Traps Smash-2 mins R/L Couch stretch-30 secs R/L |
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