| SCHEDULE |
| COACHES |
DAILY WOD |
| SCHEDULE |
| COACHES |
| DAILY WOD |
DAILY WOD
 | Fri, Mar 5 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 (5 days ago) |
Friday Mar 5 21 Friday FUN DAY(Time) For time with your partner: Amrap in 25 min. 1. 30 partner wall balls, 20/14 (Partner 1 throws up the ball, Partner 2 receives it and then throws it and partner 1 receives it, etc. 2. 4 Partner assisted HS walk , https://www.youtube.com/watch?v=0AdkCRK-bj4 3 mats wide (12 ft) (Sub: moving sideways plank, Same distance OR 8 shoulder taps from hs position on the wall) 3. 30 Med ball clean Over box, heavy (30-50) Your back is to the box. You clean the ball and throw it over your shoulder AND over the box. (Can't touch the box) 4. 4 rig crawls, end to end on only one side (You are going from one end of the rig to the other, on the same side, by using your hands and feet. (Sub 20 sec. bar hang or hand over hand staying in one section 5. 30 Box Jumps, 24/20 6. 30 partner wall ball sit ups Over the box, 20/14 7. 12 Bench jump overs (1st bench - just the bench) (2nd bench - bench with a 45# plate under each end) (3rd bench - bench with a 45# plate and a 25# plate under each end) Jump bench 1, bench 2, bench 3, then bench 3, bench 2, and bench 1 last Then your partner goes.
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