Front Squats: week 6 1 x 3 @ 80% 2 x 3 @ 85% 3 x 3 @ 90% use new estimated 1rm from last week Then: 8 Min Ladder: 3 Thrusters (95/65) 3 Chest to bar Pull-ups 6 Thrusters (95/65) 6 Chest to bar Pull-ups 9 Thrusters (95/65) 9 Chest to bar Pull-ups 12 Thrusters (95/65) 12 Chest to bar Pull-ups 15 Thrusters (95/65) 15 Chest to bar Pull-ups 18 Thrusters (95/65) 18 Chest to bar Pull-ups 21 Thrusters (95/65) 21 Chest to bar Pull-ups ETC…… Post loads and Reps/Rounds to comments and ZEN:    Read more

Snatch Grip RDL: 3 x 8 Front Plank: 3 X Max Effort Then… “Isabel Meets Grace” 15 Snatches, 135/93 15 Clean & Jerks, 135/93 15.1  ANNOUNCEMENT: THURSDAY 8PM GAMES.CROSSFIT.COM        Read more

15 Minutes to work up to a heavy snatch single Then….. AMRAP 8 Minutes Burpee Bar Muscle Ups OR 8 Minutes of Burpee Pullups   Ashley (Cliff) getting set up to snatch  Read more

10 am- Olympic Lifting Class 11 am- Endurance WOD Endurance WOD 5x800m RowRead more

Split Jerk: 2-2-2 Then…. 8 min AMRAP: 4 Front Rack Walking Lunges, 135/93 (ALT) 6 Shoulder 2 OH 8 C2B Pullups 2014 Regionals Team. Who will make the team this year?Read more