10-15 Minutes to a Heavy Clean Then…. In Any Order with a 23 minute running clock AMCAP (as many calories as possible) 7 Minutes Assault Bike 1 Minute Break AMRAP 7 Minutes Burpee Muscle Ups or Burpee Pullup 1 Minute Break AMRAP 7 Minutes 5 Squat Clean 205/143 30 Double Unders   Mike M practicing handstand holds  Read more

TWOW: 3 x 400m Runs RPE 8 with 2 minute rest 5 x 100m Sprints all out, walk back recovery SKILL WOD: 10 Minutes HS or HS walk  practice. 3×45 sec hollow body handstand hold against wall.  No arch, chin tucked 15 Minutes Peg board practice Tabata Toes to Bar-Practice perfect hollow body, feet together EMOM 5 Minutes 5 Strict Pullups and 5 strict HSPU EXTRA WOD 5 Rounds 25/20 Cal Assault Bike 100m Prowler Push 135/95 Great job to Evan on his 16th place finish at the Crossfit Games this weekend!!Read more

Back squat 4 rm then 2×4@85-90% Then 12 min EMOM 1st min Rope Climbs ME 2nd min Heavy Single Arm KB Swing ME Progressions aren’t just for movement, we can practice them in our nutrition habits too!  Read more

9 am- Olympic Lift Technique Class 10am- Endurance 9-11- Open Gym Endurance Kelly 5 Rounds 400m Run 30 Box Jumps 24/20 30 Wall Balls *Must row 1000m and complete 30 burpees at some point during workout* Today is the last day of the Crossfit Games! Watch Evan Haines complete at games.crossfit.com or on the Crossfit Games Facebook Livefeed!  Read more

Deadlift: 3-3-3   Then…   “Elizabeth” 21-15-9 Power Clean, 135/93 Ring Dip            Read more