7 Min EMOM: Power Snatch + Hang Power Snatch + 3 OHS, AHAP Then… 3 Rounds: 400m Run 21 Burpees over bar 7 Power Snatches, 135/95 The next CrossFit Total will be Saturday Nov 23rd Read more
Push Press 3-3-3-3-3 Then… 3 Rounds of 1 Minute max reps at each station, 1 minute rest between rounds: Row for calories Push Press 115/85 Split Jump Chest to Bar Pullup KB Snatch 70/53 Happy birthday, Liam!Read more
Flight Simulator (or 10minutes double under practice) 10 minute cap 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Double Unders All increments of 5 must be unbroken. Then….. 4 Rounds 7 Power Cleans 165/115 5 Front Squats 3 Shoulder to Overhead Happy birthday to Ashley, AKA Cliff. Pictured with Ang and Christina. Read more
9am- Yoga 10am- Oly Lifting 11am – Endurance “Morrison” 50-40-30-20-10 Wall Balls, 20/14 Box Jumps, 24″/20′ KB Swings, 53/35 The Natural holding Tina, who just turned 2 years old. Make sure you wish her a happy birthday! Read more
