9am- Yoga 10am- Oly Lifing 11am – Endurance 800m Run x 2 (5 min break inbetween) Then… 20 Min AMRAP: M.E. Front Squats, 135/95 M.E. Ring Push ups M.E. Toes 2 Bar Run 400M Olympic Lifting Sunday’s at 10am  Read more

8am- Beginner’s WOD 9am-WOD 10am- Open Gym 3 Rounds 400m Run 21 KB Swings 53/35 15 Burpee Box Jumps 24/20 Stacy, The ConversationRead more

EMOM 7 minutes: Power Clean + Hang Power Clean + 3 Front Squats + Jerk, AHAP Then… Wacky Wiser Partner Friday: 20  min AMRAP: Cindy (5 pullups, 10 push ups, 15 air squats) 200m Farmers Carry, 53/35 * Add total rounds of Cindy   6pm’er Dave H working on his overhead Squats    Read more

Over Head Squat  7×1 Then: 3 Rounds of: 400 meter run 21 Overhead squats (95/65) 15 pullups Post loads and times to comments:Read more

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