Clean 5×1   Then:   5 ROUNDS OF: 10 Power Cleans (135/93) 10 Wall Ball (20/15) 10 Ring Dips   Post Loads and Times to ZEN and Comments:  Read more

Bench Press: 6RM 2 x 6 @ 90%   Then…   For Time: 400m Run 21 Deadlifts, 185/123 12 Strict HSPU 300m Run 15 Deadlifts 12 Strict HSPU 200m Run 9 Deadlifts 12 Strict HSPU 100m Run 3 Deadlifts 1 Strict HSPU    Read more

EOMOM 10 Minutes 40 Double Unders (or 40 seconds practice) 5 Snatch 155/103 Then…. For Time: 45 Burpees 35 T2B 25 Box Jumps 24/20 15 Hang Snatch 115/83 10 Bar Muscle Ups Sign up for The Open!! It starts this Thursday! games.crossfit.com  Read more

Find your 2 rep max Back Squat then complete 2 sets of 2 @ 90% then… 5 Rounds 1min Max Effort on the Assault Bike 10 Jumping Squats (you can add weight to scale up like a barbell or KB) 10 Plyo Push-ups Rest 1 min before repeating score is total calories from Fan Bike.Read more

Reminder: No Olympic Lift class.  We will still open at 9am for Open Gym Endurance: 4 Rounds 400m Run/Row/Bike 10 Pullups 20 Pushups 30 Situps 40 Air Squats 50 Double UndersRead more