5 Min EMOM: 3 Hang Snatches (full), Heavy Then… For Time: 30-20-10 Wall Ball, 20/14 (12’/10′) KB Snatch, 70/53 http://youtu.be/wfLV0MnRVZM      Read more

AMRAP 5 Minutes 1 Clean 185/135 or 80% 1 RM C and J 2 Front Squats 1 Jerk Then…… 7 Rounds 7 OHS 135/95 7 Pullups Make sure you guys say hello to new member Prranit (and Kim) when you see them.Read more

Find your heaviest triple of the following: Dead-Lift + Clean High Pull + Pendlay Row Repeat 1 rep of the complex EMOM for 5 Min. 3 rounds For Time 50 Double-Unders 100′ Walking OH Lunges 55/35# plate 25 Burpees;Read more

9am: Yoga 10am: Oly Class 11am: Endurance 10 Rounds: 200m run 20 Air Squats 15 Push ups 10 Pullups 5 burpees *Rest 1 min between each round Bad Ankles = Bad Squats      Read more

The CrossFit Total 1 RM Back Squat (3 attempts) 1 RM Deadlift (3 attempts) 1RM Press (3 attempts) Schedule: 9am-10am: Warm-up 10:05am: First Lift *The CrossFit Total is a fun bench mark event that we hold every quarter to help measure  your strength level. You can be a beginner, intermediate or advanced athlete to participate. Not only is this a great event to track your progress , this is a great opportunity to workout with members that you don’t usually see and cheer them on to new personal records. Don’t be shy! NO REGULAR CLASSES ON THIS DAYRead more