Every 30 seconds for 7 Minutes 1 Snatch 1 OHS AHAP Then…… 21-15-9 Power Snatch 135/93 HSPU (super RX=strict) Happy birthday to Zaaaaaaaaaaa, mother of 3, weightlifter extraordinaire, and Crossfit Kid’s coach!  Read more

Front squat:3 x 3 (3sec pause) 6 rounds of; 10 wall balls 10 kbs 70/53 10 burpees 10 toes to bar Rest 1 minute between rounds Total time for score. For fun track your round times and try to stay consistent. Our Holiday Party is this Thursday Dec 18th RSVP via our eviteRead more

10am Oly lifting 11am: endurance For time 100 double unders, 1600 meter run, 30 ohs 30 burpees over bar 30 situps, 800 meter run, 20 ohs 20 burpees over bar, 20 situps 400 meter run 10 ohs, 10 burpees, 10 sit-ups. 200 meter run, 100 double undersRead more

“Bear Complex” 7 Sets of the following sequence: rest the bar anywhere during 7 sets except on the ground. Power Clean Front Squat Push Press Back Squat  Push Press 5 Rounds. Rest Between rounds as needed record loads. VIDEO DEMORead more

Press: 5 x 5 (75-80%) Then… 18 Min Partner Relay: 1 Rope Climb, 15ft 10 Thrusters, 105/73 30 Double Unders   Partner Friday Wheel Barrows          Read more