Snatch Balance 5×2 Then: “Nancy” Five rounds of: *400 meter run 15 Overhead squat 95/65 *Running sub will be offered by coach if rain is intense. 7:30 Strength Class Tonight Post Loads and Times to Comments:Read more

Deadlift: 5-5-5 Then… 3 Rounds: 9 Deadlifts, 275/205 15 Burpees 21 Pullups REMINDER: Our next CrossFit Total is this Saturday May 11th. Warm-up will be from 9am-9:50am. First lift will start at 10:05am. The Total is 3 attempts at 1rm Back Squat, Dead-lift, and Press. There is no class on this day.    Read more

EMOM 7 Minutes Hang Squat Clean Hi Hang Squat Clean Jerk Then…. Squat Clean Elizabeth 21-15-9 Squat Clean 135/95 Ring Dips Kendrick Farris deep in the squat!Read more

Body Weight Warm-up Week 5 3 min Max Effort tire flips. Alone or in pairs. Graceful Kettlebella perform for time 60 ttal reps Left arm KB Snatch then Left arm KB Clean & Jerk Right arm KB Snatch then Right arm KB Clean & Jerk. 70/53 lbs.Read more

9 am- Yoga No Open gym, no lifting during Yoga 10 am- Open Gym 11am- Endurance WOD Tabata Row 8 Rounds 20 seconds max effort, 10 seconds rest Tabata Run 8 Rounds 20 seconds max effort, 10 seconds rest 4 Rounds 10 Pullups 20 KB Snatches 53/36 30 Air Squats Happy birthday, Braz!!Read more