1a Bent Over Row: 3 x 8 1b Max Effort Strict HSPU 3 x ME Then… 3 Rounds of 3 min AMRAP’s 12 Deadlifts, 185/123 30 Double Unders *2 min rest after each round Have a restful birthday Nick              Read more

Clean and Jerk 2-2-2 (do not have to be touch and go) Then…. 8 Minute Ladder 1,2,3,4,5……. Clean and Jerk (full depth squat) 185/133 Bar Muscle Up   Congratulations to Amanda, who placed 2nd in her first crossfit competition!Read more

Overhead Squat: week 1 1×3 – 10 second hold at the bottom (light) 1×3 – 5 second hold at the bottom (moderate) 3×5 As heavy as possible 21-15-9 KB swing 70/53 Toes to Bar Ring Push-upsRead more

NO OLYMPIC LIFTING: COACH RYAN WILL BE COACHING OUR ATHLETES AT PIVOTAL TRAINING 10am Open Gym 11am: Endurance 4 ROUNDS: 800m run 50 Double Unders 15 Push Press, 95/63 200m farmers carry, KB/Plate Jenny went 5 for 6 getting a PR snatch, PR C&J, and PR total. (84,101). She won best lifter in session and got her award from our last female Olympic gold medalist!!Read more

                    WOD: “Filthy 50″ For time: -50 Box Jumps (24/20) -50 Jumping Pull-ups, -50 Kettlebell Swings (53/35) -50 Walking Lunges -50 Knees to Elbows, -50 Push Press (45/30) -50 Back Extensions, -50 Wallball Shots (20/14) -50 Burpees -50 Double Unders *Scaled version “Dirty 30″ is 30 reps of each exercise  Read more