WOD Blog |
| Class Schedule |
| Benchmarks |
| Calendar |
| WOD Blog |
| Class Schedule |
| Benchmarks |
| Calendar |
WOD Blog
 | Mon, Feb 24 2020 |  |
 | Sat, Oct 23, 2021 at 9:00am Group Workout! |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (1318 days ago) |
Nautical Nancy(Time) Warm up: 3 Rounds: 50 Singles or Doubles 10 wall squats 10 PVC pass throughs 10 PVC around the worlds 10 PVC OHS Banded shoulder stretch Runners stretch Strength/Skill: Ring Dips 6-10x5 Workout: 5 Rounds for Time 400 meter Row 15 Overhead Squats (95/65 lb) 20 minute time cap
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