15min to establish 1RM Power Clean Then… 5 Rounds: 10 Power Cleans, 135/95 7 HSPU 1 Rope Climb  Read more

9 AM-Yoga  No working out during this class! 10am- Open Gym and Crossfit Open 13.3 Make Up 11am- Endurance WOD Barraza AMRAP 18 Minutes 200m Run 9 Deadlifts 275/185 6 Burpee Bar Muscle Ups Then….. 3X500m Row Sprints Happy belated birthday to Tina!!!Read more

http://media.crossfit.com/cf-video/CrossFit_Burgener_QuarterSquats_Jordan.wmv One and a Quarter Squats 3, 3, 3, 3, 3 Then: 10 rounds of “Cindy” Cindy is 5 Pull-ups, 10 Push-ups, 15 SquatsRead more

8 Min EMOM 3 Hang Power Snatches + 1 OHS, heavy Then… 20Min Partner AMRAP: 150 Situps 100 KB Swings, 53/35 75 Barbell Step ups, 135 (20″)/95 (16″) 25 Bar Muscle-ups *Row for Calories: 1 partner will row while the other is completing reps. Switch as often as you wish. Come get your Yoga on Sunday mornings at 9am      Read more

CrossFit Games Open WOD 13.3 12 Min AMRAP: 150 Wall Balls, 20 (10ft)/14 (9ft) 90 Double Unders 30 Muscle -ups Click HERE for the standards  Read more