7 Min EMOM: Power Snatch + Hang Power Snatch + 2 Snatch Balance Then… 3 Rounds: 50 Jumping Split Squats, (Alt) 30 Sit-Ups 10 Snatches (anyway), 135/95 Happy (belated) Birthday To “The Pope”    Read More

15 Minutes to work up to a max: 1 Strict Press 2 Push Press Then… AMRAP 12 Minutes 3 Toe through Ring Ring Muscle Ups (or Toe to bar pullups) (or Sit up, ring row) 5 Squat Clean Thrusters 115/85 Check your emails for details for our annual holiday party.  If you did not receive...Read More

Veterans Day Deadlift 1 RM Then…. Rankel AMRAP 20 Minutes 6 Deadlifts 225/155 7 Burpee Pullups 10 KB Swings 70/53 200m Run U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, IN, assigned to 3d Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, CA, was killed on...Read More

9am- Yoga 10am- Oly Lifing 11am – Endurance 800m Run x 2 (5 min break inbetween) Then… 20 Min AMRAP: M.E. Front Squats, 135/95 M.E. Ring Push ups M.E. Toes 2 Bar Run 400M Olympic Lifting Sunday’s at 10am  Read More

8am- Beginner’s WOD 9am-WOD 10am- Open Gym 3 Rounds 400m Run 21 KB Swings 53/35 15 Burpee Box Jumps 24/20 Stacy, The ConversationRead More

EMOM 7 minutes: Power Clean + Hang Power Clean + 3 Front Squats + Jerk, AHAP Then… Wacky Wiser Partner Friday: 20  min AMRAP: Cindy (5 pullups, 10 push ups, 15 air squats) 200m Farmers Carry, 53/35 * Add total rounds of Cindy   6pm’er Dave H working on his overhead Squats    Read More

Over Head Squat  7×1 Then: 3 Rounds of: 400 meter run 21 Overhead squats (95/65) 15 pullups Post loads and times to comments:Read More

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