9 am- Olympic Lifting with TJ 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance WOD: In Any Order 40 Minute Cap 25 Strict Pullups 50/40 Cal Bike 75 Push Up 150 Sit Up 1000m Ski 1000m Row 1 Mile Run *Max Burpees with Remaining Time* Dan Gardo at the 2019 Crossfit Games    Read more

Bench Press: 4 x 3 reps @85%   Then…   For Time 21 Thrusters, 95/63 50 Double Unders 21 Pull-ups 40 Double Unders 15 Thrusters 30 Double Unders 15 Pull-ups 20 Double Unders 9 Thrusters 10 Double Unders 9 Pull-ups       PRE-ORDER OUR 10 YR ANNIVERSARY SHIRT HERE    Read more

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WWPF Deadlift: 5-5-5   Then…   For Time 42 Hang Snatches, 95/63 (PARTNER HANGS) 30 Sandbag Ground 2 Shoulder, 100/75 (MIX REPS ANYWAY) 18 Alt Burpee Box Jumps, 30/24   30 Hang Snatches, 115/73 (PARTNER HANGS) 20 Sandbag G2S (MIX REPS ANYWAY) 18 Alt Burpee Box Jumps   18 Hang Snatches, 135/93 (PARTNER HANGS) 10 Sandbag G2S (MIX REPS ANYWAY) 18 Alt Burpee Box Jumps  Read more

Front Squat   3-3-3   Then   6 Rounds of: 200 Meter Run 10 Front Squats 95/63 10 Pushups 10 Lunges 95/63   Post Loads and Times to ZEN and Comments:  Read more