Back Squat: 2RM 2 x 2 @90-95%   THEN….   For Time 15 Clean n Jerks 135/83 10 Clean n Jerks 155/113 5 Clean n Jerks 185/123   It’s important to understand not all our foods fit into just one macro nutrient group. Be careful about labels that promote trends like “low-fat” or that emphasize protein there might be more fat or carbs then we want to take in in a day.Read more

9 am- Olympic Lifting Technique Class Clean & Jerk (80-90%) – 2 x 3 BTN Snatch Grip Push Press + OHS (60-75%) –  3 + 3 x 3   10 am- Endurance WOD 3 Rounds 1000m Run 50 Situps 50 Walking Lunges 50 Double Unders *Must row 50/40 calories at some point*   11:15am- Yoga with Brantlee       If you missed it last week, we are having another Trial Yoga after Endurance  Read more

8 am- Regular Class WOD 9 am- Bring a Friend Partner WOD 10 am- Youth Athletics 8 am WOD 15 Minutes to a Heavy Strict Press Then…… Mini Murph 800m Run or Row 10 Rounds 5 Pullups 10 Pushups 15 Air Squats 800m Run or RowRead more

EMOM 7 Min Snatch + Hang Snatch + OHS   THEN…   WWPF 400m  Run Relay 21 Synchronized Power Snatches, 95/63 12 Alt Rope Climbs   300m Run Relay 15 Synchronized Power Snatches, 115/73 8 Alt Rope Climbs   200m Run Relay 9  Synchronized Power Snatches, 135/83 4 Alt Rope Climbs      Read more

Front Squat 2-2-2   Then:   AMRAP 13 Min of:   7 Front Squat 135/93 10 Hand Release Pushups 13 Box Jumps 24/20   Post Loads and Times to ZEN and Comments:   Members and Friends must sign up ahead of time and fill out the online waiver Adults Bring a Friend at 9am  CrossFit Kids: 10amRead more