TWOW: 1 Mile Time Trial (as fast as possible) 10 minute rest, then 10x100m Striders (long stride, about 60% speed) 100m walk back recovery Skill WOW: 10 Minute HS Walk Practice (if can walk 50ft unbroken, add obstacles) 3×45 sec hollow body holds against wall, absolutely no arch, chin tucked EMOM 5 Minutes: 1 Strict Ring Muscle up + 2 kipping Ring muscle ups (accumulate 10-15 ring muscle ups with no time constraint if new to muscle ups) Peg Board 1 ascent every other minute for 10 minutes (if new to peg board, go up as high as you feel comfortable)   Extra Conditioning: 3 Rounds 30/20 Cal Assault Bike 20 Russian KB Swings 106lb/88lb And 3 Rounds 50ft HS Walk 50ft Axle Bar Front Rack Lunge 155/105 Rest as needed between rounds, not for time  Read more

10 rep max Back Squat then 2 sets of 10 75-80% 30-20-10 Sumo Deadlift Highpull 70/53 KB Toes to bar Lateral Hurdle jumps 24/20Read more

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