9am Olympic Lifting (W/ Tj and Dennis) 1) Snatch Grip Sotts Press: 3 x 10 (easy) 2) High Hang Snatch + hang Snatch: 4 x 1 (65-75%) 3) Snatch Balance: 3 Rep Max *Class Objective: Development of the bottom position and comfort in getting under the bar. Emphasis should be put on flexibility drills and positioning over load. (Olympic lifting will be Sunday’s at 9am and Thursday’s at 5:30pm. This will be add on membership for 3x/week members)   10am Endurance For Time 1200m Run 20 Step-ups w/Wall Ball, 20/14 200m Med Ball Run   800m Run 20 Step-ups w/ Wall Ball 200m Med Ball Run   400m Run 20 Step-ups w/Med Ball 200m Med Ball Run   *Row 800m *Bike 50/40 Cal     COME SUPPORT OUR NEW OLYMPIC LIFTING CLASS SUNDAY’S AT 9AM  AND THURSDAYS AT 5:30PM    Read more

Girls Just Wanna Have Fun Choose Two: Karen 150 Wall Balls for Time Amanda 9-7-5 Ring Muscle Up Snatch (full squat) 135/93 Annie 50-40-30-20-10 Double Unders Sit Ups Elizabeth 21-15-9 Clean (Squat) 135/93 Ring DipRead more

WWPF 0:00 – 13:00 Establish a 1RM Snatch   15:00 – 23:00 8 Min AMRAP Max Distance Prowler, 45/25 *Switch every 100m   25:00 – 33:00 8 Min AMRAP Ladder (3-6-9-12-15…. Synchronized OH Squats, 95/63 Planking Burpees       Come support Evan’s Road to the CrossFit Games at our Team Training Fundraiser Sat June 30th $20 Donation / person Teams of 4  Read more

Back Squat 3-3-3   Then:   AMRAP 14 Min   12 Med Ball Cleans (20/14) 10 Ring Push Ups 8 Box Jumps   Post Loads and Times to Zen and Comments:  Read more

“Jumping Into 16.4” Complete 1 Round For Time: 55 DU 55 deadlifts, 225/153 55 DU 55 wall-ball shots 55 DU 55-calorie row 55 DU 55 handstand push-ups   Cash out Max L-Sit Hold in 3 Minutes (Scale with tuck)         Bench Press Starting up again next week!          Read more