EMOM 7 1 Clean (squat) 2 sec pause in bottom 1 Hang Clean (squat) 2 sec pause in bottom 2 Front Squats Then… With a partner (15 Min Cap) 10 Rounds 1 Power Clean 135/95 3 Hang Squat Cleans 2 Shoulder to Over Head Run 100ft One partner rests while the other works through the...Read More

  15 Min to establish a 1RM Single Arm Dumbell or Kettlebell Clean & Jerk Left & Right arm   Then 20 min AMRAP 10 Alternating Single Arm Kettlebell Clean & Jerks 10 Overhead Walking Lunge L arm 10 Overhead Walking Lunge R arm 30 sit-upsRead More

9 am- Yoga 10-am Olympic Lift Class 11 am- Endurance Willy Three rounds for time of: Run 800 meters 225/155 pound Front squat, 5 reps Run 200 meters 11 Chest to bar pull-ups Run 400 meters 12 Kettlebell swings, 70/53     U.S. Marine Corps Sergeant Wade D. Wilson, 22, of Normangee, Texas, assigned to...Read More

8am: Beginners 9am: warm-up time for the Total 10am: CROSSFIT TOTAL FOR TIME: 21 Power Snatches, 95/65 21 Toes 2 Bar  (Scale = Situps) 100ft OH Walking Lunges, 45/25 15 Power Snatches 15 Toes to Bar  Scale= Situps) 100ft OH Walking Lunges 9 Power Snatches 9 Toes to Bar 100ft OH Walking Lunges 6 Power...Read More

1RM Bear Complex (15 minutes) Then…. Wacky Wiser Partner Friday: 5-4-3-2-1 Bear Complex, 135/95 Muscle up (scale: 3 pulls/3pushes) *both partners do all reps for each movement The CrossFit Total will be this Saturday at 10am. There will be an 8am class only this day.        Read More

Deadlift 3-3-3 Then 5 Rounds: 10 Deadlifts 225#/155# 20 Wall Balls 20#/14# 10 Ring Pushups 7:30 Strength Class Post your awesomeness to comments:  Read More

Back Squat (High Bar): 5-5-5 Then… 12 Min AMRAP: 30 Double Unders 7 Hang Power Snatches, 115/75 200m Run 6am’er Meg Pillagalli ran the Philly Marathon this past Sunday “I didn’t believe you guys when you promised that more CrossFit and less running would improve my running, but I got an 18 minute marathon PR...Read More

5-5-5 Weighted Pullup Or…. 5-5-5 Strict Pullup no weight Or… 5-5-5 Strict Pullup with light band assist Then…… AMRAP 10 4 Strict Pullups 6 Power Cleans 165/115 8 Pistols Then….. AMRAP 5 Minutes 200m Run 5 Burpees Happy birthday, Amy Fetchko!    Read More

3, 3, 3 L&R arm Barbell Turkish get-ups AHAP Then: Five rounds for time of: 10 Wall climbs 10 Toes to bar 20 Box jumps, 24/20Read More

NO YOGA TODAY! 10am: Olympic Lifting 11am Endurance WOD\ 15 Min AMRAP CASH IN: 1 mile run 10 OHS, 95/65 10 Burpees ——5 min break——– 15 Min AMRAP CASH IN: 1 mile run 50 Double Unders 20 Situps Aloha from Oil Ross and Baby Oil. Representing CFWC from the top of a Volcano    ...Read More