1 1/4 Front Squats 5×5 at 70-75% Then… 3 rounds of 3 rounds DB Complex Complete 8 reps of each movement as continuous as possible DB Deadlift DB Hang Power Clean DB Push Press DB Front Squat Rest 2 minRead more

9 am -Olympic Lifting Technique with Amie 10am- Endurance with Brian 11:15am- Yoga with Brantlee Endurance: AMRAP 30 Minutes 10 Burpee Box Jumps 24/20 20 KB Swings 53/35 30 Wall Balls 40 Double Unders *Must Run 1 Mile and Row 1000m at some point* Megan Elder working on HS holds  Read more

CrossFit Total Sum of the Best of Each Lift Back Squat Shoulder Press Deadlift Athlete gets 3 attempts at a 1 Rep Max for each lift not including warm-up sets. There is a 15 min time limit for each lift. Scaling Beginning athletes should treat today as an opportunity to practice and get comfortable with heavy lifts.Read more

WWPF 0:00 – 10:00 10 Min AMRAP Relay 1 rope climb 50′ DB Lunges (Front Rack), 50’s/35’s 1 Rope Climb   10:00 – 15:00 50 Synchronized Wall Ball Shots, 20/14 *Rest for Remaining Time   15:00 – 25:00 10 Min AMRAP Relay 50m Farmers Carry, 70’s/53′ 100m Run 50m Famers Carry, 70’s/53’s   25:00 – 30:00 50 Planking Burpees *Rest for remaining time     WWPF    Read more

Front Squat 3×5   Then:   Power Elizabeth   21-15-9 Power Cleans(135/93) Ring Dips   Post Loads and Times to Zen and Comments:  Read more