7 Min EMOM: Power Snatch + Hang Power Snatch + 3 OHS, AHAP Then… 3 Rounds: 400m Run 21 Burpees over bar 7 Power Snatches, 135/95 The next CrossFit Total will be Saturday Nov 23rd      Read More

Push Press 3-3-3-3-3 Then… 3 Rounds of 1 Minute max reps at each station, 1 minute rest between rounds: Row for calories Push Press 115/85 Split Jump Chest to Bar Pullup KB Snatch 70/53 Happy birthday, Liam!Read More

Flight Simulator (or 10minutes double under practice) 10 minute cap 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Double Unders All increments of 5 must be unbroken. Then….. 4 Rounds 7 Power Cleans 165/115 5 Front Squats 3 Shoulder to Overhead   Happy birthday to Ashley, AKA Cliff.  Pictured with Ang and Christina.              Read More

9am- Yoga 10am- Oly Lifting 11am  – Endurance “Morrison” 50-40-30-20-10 Wall Balls, 20/14 Box Jumps, 24″/20′ KB Swings, 53/35   The Natural holding Tina, who just turned 2 years old. Make sure you wish her a happy birthday!  Read More

For TIME 6 ROUNDS: 20 Air Squats 15 Burpees 10 V-upsRead More

7 Min EMOM Power Clean + Front Squat + Jerk + Back Squat + Jerk, AHAP Then… Wacky Wiser Partner Friday: 5 Min AMRAP: Rope Climbs (While partner holds a handstand. The rope climb will not count if your partner comes out of the handstand) 4 Min AMRAP: Wall Ball Shots (while partner hangs from...Read More

Happy Halloween Deadlift 3-3-3 Then: 15 Deadlift 225/155 40 Pullups 12 Deadlift 225/155 30 Pullups 9 Deadlift 225/155 20 Pullups 6 Deadlift 225/155 10 Pullups 3 Deadlift 225/155 5 Pullups Strength Class: Back Squat (low bar) 3×5 Deadlift 5×1 10×12 Ring Pushups (complete between lifting sets) Post loads and times to comments:Read More

7 Min EMOM 3 Squat Snatches, Heavy Then… 15 Min AMRAP: 10 Snatches, 95/65 (anyway) 20 Pistols, alt leg 30 Pushups Halloween WOD Winners   (Left to Right) Turkey Bacon winning Most Creative, Chris Ortiz winning Funniest, Fancy Nancy winning scariest  Read More

Thruster 3-3-3 From a rack Then…. 21-15-9 Thruster 95/65 Box Jump 24/20 Then….. 15 Burpees 200m Run 12 Burpees 200m run 9 Burpees 200m run Barbells for Boobs  video by Liam Tumelty Happy birthday to the big man, The Animal, The Tanimal, Mike Ciunci!!    Read More

Tabata This Tabata Row/Airdyne (calories) Rest 1 min Tabata Air Squat Rest 1 min Tabata Pull-up Rest 1 min Tabata Handstand Hold Rest 1 min Tabata L-sit (abmat) The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the lowest reps performed in any of the intervals.Read More