9 am- Olympic Lift Technique with TJ 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance WOD: 4 Rounds 50 Double Unders 40 Air Squats 20 KB Swings 50/35 10 Toes to Bar 100m Single Arm Waiter Carry 53/35 (switch at 50m) 600m Run Megan Elder RX’ing the sandbag  Read more

CrossFit Open WOD 20.1   10 rounds for time of:   8 ground-to-overheads, 95/65 10 bar-facing burpees   Time cap: 15 minutes   ……..Ground to Over Head can be a Clean & Jerk or a Snatch.     Post Scores to Comments, ZEN, and Games Site if you are registered.  Read more

WWPF For Time : 40 OHS, 95/63 50 synchronized Wall Ball Shot, 20/14 18 alt Strict pull-ups (partner hangs)   30 OHS, 115/73 50 alt box jumps, 30/24 18 alt strict pull-ups (partner hangs   20 OHS 135/83 50 Partner Med ball sit-ups, (over the box), 20/14 18 alt strict pull-ups (partner hangs)   10 OHS, 165/103 50 planking burpees 18 alt strict pull-ups -The Open is here!  -20.1 is here! -Show off your fitness HERE  We are doing the Open Workouts at 8am and 9am sat morning   Read more

Deadlift 3×5 @ 65%x5 , 75%x5, 85%x5 (all percentages are based off of 90% of 1RM)   Then:   15 Min AMRAP of:   30 Lunges (Unweighted, forward only, in place or walking) 20 Alternating DB Power Snatch (50#/35#) 10 DB Step UPs (24/20) (50#/35# – only one DB)   Post Loads and Times to ZEN and Comments:  Read more

Cardio Junkie – 10 min cap “Flight Simulator”  Unbroken DU For Time: 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 * max target burpees in remaining time    CrossFit Upper Body Building- 10 min amrap  10 Barbell Floor Press Max Weighted Push-ups 10 Barbell Bent Over Rows Max Bicep Curls * loads vary depending on person   Gymnastics WOD – 10 min clock  complete the following in any order … 300’ Handstand Walk (modify with double arm waiters carry or shoulder touches) 50 weighted Pistols (modify with weighted Step-ups or pistols to a box) Accumulate 2 min L-Sit   The Open starts this Thursday. We will be doing the workouts every Saturday  Read more