Over Head Squat 3-3-3 400 Meter Run 21 OverHead Squat (95/65) 21 Box Jumps 400 Meter Run 15 OverHead Squat (95/65) 15 Box Jumps 400 Meter 9 OverHead Squat (95/65) 9 Box Jumps *18 Min Time Cap. Rest 1 Min Cash Out 2 min max effort air squats Post Loads, Times and Reps to Comments:Read more

1a. Push Press: 5-5-5 1b. 3 x Max Effort Pull-ups Then… 16 Min Partner AMRAP: 400m Run Max Effort DU *while 1 partner is running 400m, the other partner does M.E. DU. Total # DU = final score  Read more

Back Squat 3-3-3 Then 5 Rounds 15 Medball cleans (20/15) 200 Meter run 15 wall balls (20/15) 7:30 Strength Class Post loads and times to comments:Read more

7 Min EMOM: Power Clean + Hang Squat Clean + Jerk Then… 3 Rounds: 400m Run 25 Ring Push-ups 10 Hang Power Cleans, 135/95   Olympic lifting class is every Sunday at 10am! Below: Oly Coach Ryan with Tina        Read more

Sumo Style Deadlift 3-3-3 Then….. Hope for Cures Three rounds of 1 Minute at each station, followed by 1 minute of rest at the end of each round Burpees Power snatch 75/55 Box jump 24/20 Thruster 75/55 Chest to bar Pull-ups Kate Foster at Hope for Cures http://hope.crossfit.com/cures/video/hope-cures-nations-capitalRead more