Bench Press: 10 rm (increase weight from last week) then,  2 x 10 @90%   Then….   For Time: 400m Run 30 OHS, 95/63 15 Target Burpees 400m Run 30 Front Rack Lunges, 115/73 15 Target Burpees 400m Run 30 Shoulder 2 OH, 135/93 15 Target Burpees   Harsh Attack with a new Clean PR, 225lbs!              Read more

15 Minutes to a Heavy Clean Crossfit Games 2017 WOD 9-amended weight 8 rounds for time of: 4 bar muscle-ups 2 cleans, ascending weight (cleans any way) M 155–165-175-185-205-215-225-235 F 103-113-123-133-143-153-163-173 Debbie, Doug and Paul viewing the eclipseRead more

Back Squat 2-2-2 @ 95-98% Then: 12m AMRAP 12 Wallball 20/14 8 Box Jumps 24/20 12 KBS 70/53 8 Push UpsRead more

Reminder: No Olympic Lifting class this morning! 9am-12pm- Open Gym 11 am- Endurance 4 Stations, 10 minutes per station Station 1: Run 1 Mile, rest remainder of time Station 2: Row 1 Mile, rest remainder of time Station 3: 300 Double Unders Station 4: 7 Minute Max Cal on Bike, rest remainder of timeRead more

OHS: 3-3-3 (85%)   Then…   AMRAP 16 Minutes 200m Farmers Carry,  70/53 (R arm 100m / L arm 100m) 30 Alt Pistols 15 SDHP, 70/53            Read more