Skill EMOM 7 Min: 30′ Handstand Walk (handstand shoulder touches) 8 Pistols Then… AMRAP 15 Minutes: 20 Wall Ball Shots, 20/14 (10ft) 15 Toes 2 Bar (scale = situps) 10 Box Jumps (step-down), 24/20 *2oom run at 0:00, 5:00, 10:00 HAPPY BIRTHDAY M.B.!      Read more

Front Squat 5-5-5@80% Then…. 3 Rounds 400m Run 7 Ring Muscle Ups (sub with 15 pullups and 10 dips per round)   TJ and Ryan watch as Daniel warms up snatches at The Hookgrip ClassicRead more

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