2×5 Tall Snatch (barbell to very light) 2-2-2 Hang Snatch above knee Then…… 4 Rounds 5 Bar Muscle Ups 5 Hang Snatch (any way) 115/83   Cara Heads-Slaughter 2000 Olympian Tall Snatch    Read more

Back Squat Week 1 3×5 @ 75% 3×5 @ 80% 3×5 @85% 15.6 1 min max burpee over bar Rest 1 min 1 min burpee to 6 in. target Rest 1 min 1 min burpee box jump Rest 1 min 1 min max burpees Congratulations to everyone who did the open with us. You made it!  The CrossFit Open is a great way to track your progress over a course of 1 year. Some of you hit PR’s while some of you competed for the first time.  A lot of  you discovered strengths while some discovered weaknesses. Please post here to the comments section and tell us what you loved, what you hated and found out about yourself during this past 5 weeks.Read more

10 am- Open Gym Only, No Olympic Lift Class 11 am Endurance 1 Mile Warm Up Run 4x400m Sprint 2 Minute rest between each 1 Mile cool down runRead more

Open WOD 15.5 For Time: 27-21-15-9 Calorie Row Thruster 95/63 Masters 55+ 65/45 Scaled 65/45 Scaled Masters/Teens 45/35 Jane C doing thrusters  Read more

Snatch: 2-2-2 (not touch and go) Then… “Wacky Wiser Partner Friday” For Time 42 Deadlifts, 225/155 (Partner holds DL at Full Ext) 50 Med ball Situps 30 Deadlifts, (Partner holds DL at Full Ext) 50 Med Ball Situps 18 Deadlifts, (Partner holds DL at Full Ext) 50 Med Ball Situps Last Week of the Open! Go CFWC Snatches & Jerks!  Read more