Bench Press: establish 10rep Max (heavier than last week) Then… 2×10 @90% Between each set complete a max effort strict pull-up. 4 Rounds for time 10 Power Cleans 135/95 10 Alt. Front Rack Lunge Congratulations to Coach Jenny on her win at the Hookgrip Classic!Read more

10 am- Olympic Lift Class 11 am- Endurance WOD AMRAP 30 Minutes 10 OHS 115/75 15 Pullups 30 Double Unders *Run 1 Mile at the start of the 30 minute clock *Run 800 meters at 15 minutes *Sprint 400 at 30 minutes   Reverse Crossfit Kids?  Za is coached by Micah.Read more

21-15-9-6-3 Wallball 10 ft 20/14 Kettlebell One Arm Alt Swings (Russian) 53/35 3-6-9-15-21 Medball Cleans 20/14 BurpeesRead more

Snatch: 2-2-2 (90%) Then… “Wacky Wiser Partner Friday” For Time:  500m Row (partner 1)/ 400m Run (partner 2) 50 Pistols (split reps anyway) 400m Run (partner 1) / 500m Row (partner 2) 50 Toes 2 Bar (split reps anyway) 500m Row (partner 1) / 400m Run (partner 2) 50 Snatches, 115/75 (split reps anyway) 400m Run (partner 1) / 500m Row (Partner 2) Starting Next Tuesday October 7th! Register your kids TODAY!    Read more

Heavy Thrusters 2-2-2-1-1-1 Then: 30 pushups 10 Thrusters 135/95 50 Situps 8 Thrusters 135/95 40 Situps 6 Thrusters 135/95 30 Situps 4 Thrusters 135/95 20 Situps 2 Thrusters 135/95 10 Situps 30 Pushups Post Loads and times to comments and Zen:Read more