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 2 Min ME Burpees Happy birthday to Mike B!  Read more

  1 rep max Back Squat   12 min emom 1st min 30 sec box jump overs 2nd min  30 sec Alternating one handed swing 53/35 Score is  total  reps  Read more

Thursday November 24: 6am, 8am, 10am Friday November 25th: 6am, 9:30am, Noon, 5pmRead more

10am: Oly Class 11am: Enduro 10 min EMOM 100m Run Then.. 20 min AMRAP 30 DU 20 Situps 10 Ring Rows *Must Row 1000m row during Complete 1 min plank during minutes 5, 10, 15Read more

15 min to hit a 1 rep max Turkish get-up. 16 MIN EMOM 1st min – 10 Front Rack Barbell Lunge 115/83 2nd min – 10 Ring push-upsRead more