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

AMRAP 30 Minutes 400m Run 15 Burpees 20 Med Ball Sit Ups 25 Double Unders 100m Med Ball Run Barbells for Boobs is Next Week!! See you on Saturday, November 11th!  Read more