| SCHEDULE |
| COACHES |
DAILY WOD |
| SCHEDULE |
| COACHES |
| DAILY WOD |
DAILY WOD
 | Tue, Feb 23 2021 |  |
 | Fri, Mar 11, 2022 at 5:45pm CROSSFIT OPEN 22.3 FRIDAY NIGHT LIGHTS |
| Sat, May 13, 2023 at 9:00am CRAIG MEMORIAL WOD |
| Mon, May 29, 2023 at 9:00am MEMORIAL DAY MURPH |
| Mon, May 26, 2025 at 8:00am MURPH |
| Most Recent Benchmark: GRACE on Jan 13, 2026 (10 days ago) |
| Tues Feb 23 21 Deload flow | Other Results |
Tues Feb 23 21 Deload flow(Check In) Not For Time: Movin' and Groovin' - 800 m jog - 20-30 deadlifts - 20-30 hang power cleans - 20-30 floor press - 50/35 c. bike - 20-30 front squat - 20-30 bent over row - 20-30 alt. split jerk or jerk - 50/35 c. row - 20-30 hang power snatch - 15 alternating cobra to down dog - 20 alternating cossack squat Skill practice and deloading Use a bar or very light wt. only Can put the bar down during sets If necessary. Aim for perfect form.
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