WWPF For Time: 60 Synchronized Target Burpees 50 Synchronized Alt DB Snatches, 50/35 40 Synchronized Hurdle Jumps, 24/20 30 Synchronized Toes to Bar 2k Row 30 Alt Toes 2 Bar (partner must hang) 40 Alt Box Jumps, 24/20 50 Alt DB Snatches, 60 Alt Target Burpees       This Saturday! Registration: 9:15am First Heat: 10:05am              Read more

Over Head Squat 3-3-3   Then:   5 Rounds of:   30 Double unders 15 Kettle Bell Swings (1.5 Pood/ 1 Pood) 9 Over Head Squats (95/63)   Post Loads and Times to Zen and Comments.   Sign Up  for B4B 2017.   Read more

Bench Press 5-5-5 Weighted Strict Pullup 5-5-5 Then… 21-15-9 Deadlift 225/153 Wall Ball 20/14 HSPU Barbells for Boobs is this Saturday, 11/11.  There will be no 8 or 9 am classes! Heats will start at 10 am and run every 15 minutes until everyone has participated! Kids heat will be at 11am. Registration will open at 9:15 am.      Read more

EMOM 7 Minutes 3 Hang Snatch Then… Crossfit Open 16.3 AMRAP 7 Minutes 10 Power Snatches 75/53 3 Bar Muscle Ups Rest  3 Min 3 Min ME Burpees Reminder: Barbells for Boobs is this Saturday, Nov 11th!  Read more

Front Squat 2-2-2 The following should be completed as a complex without putting the barbell down 10 – 8 – 6 – 4 – 2 wt 135/95 Deadlift  Power Clean Reverse Lunge Shoulder to Overhead i.e. complete 10 DL’s then into 10 Power Cleans into 10 Reverse Lunges in front rack into 10 S2OH.  Read more