EMOM 7 MIn Snatch (hip) + Snatch (knee) + Snatch (2″ off floor) Then….. 15 min Ladder Cash In: 800M Run 3 Snatches, 95/65 3 Burpees over bar 6 Snatches 6 Burpees over bar 9 Snatches 9 Burpees over bar *Continue up the ladder until 15 min runs out……(12/12, 15/15, 18/18….) *Snatches are done anyway     If you are planning on doing our nutrition challenge, please visit http://whole30.com/ and click on “I’m new to whole 30”. Read up so you know what you are getting yourselves into.      Read more

3x 500m Row Sprints 3x Max strict Pullups (No kip. If you don’t have strict pullups, use a band or do ring rows) Then… The Mike Mckenna AMRAP in 12 Minutes 3 Cleans, 185/135 6 KB Swings, 70/53 9 Double Unders     Happy birthday to Mike McKenna!!      Read more

“Barbarella” 3 Rounds for time. 20 Barbell Rows 30 Barbell Floor Presses 40 Ab-Mat Sit-Ups 50 Back Squats Rest 3 min…repeat 115/75 lbs   This is a take on the CrossFit Main Site Benchmark WOD “Barbara”  it is a body-weight workout with 5 rounds of 20 Pull-ups, 30 Push-ups, 40 sit-ups and 50 Air Squats.  If you’ve never done Barbara I would suggest just giving that a shot and see how far you get in the 30 min.  Wiser’s scaling suggestion was to use weight except for the back squats.  I feel both are good options ask you class coach which they want you to do.  I originally posted 5 rounds for this barbell version but attempted it at the 9:30 class finishing my 4th round into the 54 min mark.  Good Luck which ever version you try – FooseRead more

9 am-Yoga 10 am -Olympic Lift class with Coach Ryan (snatch and snatch pull work) 11 am- Endurance with Coach Brian   In 10 Minutes 1 Mile Run Max Rep box jumps with remaining time 24/20 3 Minute Rest In 10 Minutes 1 Mile Run Max Rep Burpees with remaining time 3 Minute Rest In 10 Minutes 1 Mile Run Burpee Box Jumps with remaining time 24/20 Your endurance coach hard at work  Read more

4 Rounds 1 minute at each station (Like Fight Gone Bad) Prowler for distance 135/95 Bar Muscle Ups Jumping Squats 45lbs Push Ups Row for Calories 1 Minute after each 5 minute round Andrew Mcfall, aka Buttercup at Rally in the Valley  Read more