Split Jerk 5×3 Then 15 Min Amrap of: Clean and Jerk Cindy ladder (135#/95#) For each round of Cindy perform that rounds number of clean and jerks before starting the next round. example: Round 1 ends with one C&J, Round 2 ends with 2 C&Js etc etc…. A round of Cindy is: 5 Pullups 10 Pushups 15 Airsquats 7:30 Strength Class Tonight. Post Loads and Rounds completed to comments. Just another reminder:  F4F is this Saturday and today is the last day to register.  Click HERE if you’re interested.   Please come out to support those competing and bring a donation of canned food for the Lord’s Pantry.   Also We are still looking for a few more judges to help out. If you’re interested, please email us at [email protected]  Read more

7 Min EMOM: Snatch (Full) + 3 OHS, heavy Then… 5 Rounds: 200m Run 21 Wall Balls, 20/14 12 C2B Pull-ups The Fight For Food competition is this Saturday April 13th. We are still looking for a few more judges to help out. If you’re interested, please email [email protected].  Thursday April 11th will be the last day to register to compete. Click HERE if you’re interested. Also, we are encouraging everyone to bring canned food for the cause. Read more

Front Squat 5×3 with 3 second pause at the bottom of each Then…. AMRAP 10 Minutes 5 Front Squats 165/115 5 HSPU 15 Double Unders Then….. EMOM 5 Minutes 100m Sprint (100m=from end of garage doors to gate) rest remainder of minute, then on 3 2 1 go, sprint back to end of garage doors. It’s starting to get hot! We have water coolers, but be sure to bring your own cup or water bottle.  Read more

http://library.crossfit.com/free/video/CFJ_KstarrCarlBoxMobility.wmv Happy Monday. The open is over. In completing the open wods you may have found some holes in your fitness. One of the great things about CrossFit is seeing finding your weaknesses and then setting out to tackle them. Enjoy the process and keep your eye on the prize! I will be running a little programming experiment for Monday’s warm-ups over the next 8 weeks. We will be doing the following for warm-up every Monday listed below. Track your numbers on the blog in comments as well in you journals. I’d like to see and hear your feed back at the end of the 8 week period. If you don’t do this Monday take time sometime in the week to complete this as a warm-up or cash-out. For established athletes this may not seem like a big deal but for beginners and intermediates I’m hoping to see how the...Read more

9am-Yoga 10am-Open gym and 13.5 11am-Endurance “Cameron” 50 Walking lunge steps 25 Chest to bar pull-ups 50 Box jumps, 24 inch box 25 Triple-unders 50 Back extensions (Superman Rocks) 25 Ring dips 50 Knees to elbows 25 Wallball “2-fer-1s”, 20 pound ball 50 Sit-ups 15 foot Rope climb, 5 ascents Happy birthday, LAAAAAAFRANCE!!Read more