Skill/Strength Muscle Up  Floor, Box or Band assisted.  Work the transition.  Refine your Kip. If you’re not quite there yet work on strength 3×5 pullups and dips. with as little assistance as possible.  WOD For time 21-15-9  Wall Ball 20/14lbsToes-To-BarKettlebell Snatch 24/16kg

Strength 1RM Hang Squat Snatch WOD For time: 1000M Row30 Burpees30 Weighted Step Ups 800M Run

Skill Use 10 minuntes to establish a new PR at an Unbroken Double Under Pyramid. Increase each step of your last pyramid by 1-10 reps.  Ex 5-10-15-10-5  Then, 1 minute for Max Effort of Handstand, L-Sit, Hollow Rock, Superman and Plank Hold. 30 seconds rest between.   WOD For time 10-1 Deadlift 225/155lbs1-10 Pull-Ups

Strength Back Squat 5×5 WOD AMRAP in 15 MIN 10 One Arm Kettlebell Squat Clean  32/20kg (5 each arm)10 HSPURun 200M

Strength 5×3 Power Jerk WOD 3 Rounds for Time 9 Push Press 135/95lbs12 Box Jumps15 Kettlebell Swings 24/16kg

Remember it’s Tuesday! 5:30 class is dedicated to Olympic lifting! Regular CrossFit classes at 4:45 and 6:30. See you guys tonight! Strength Deadlift 5×5 WOD 3 Power Cleans 135/95 EMOM For 12 Minutes.  Do double unders with the remaining time left in each minute.  Score is total DU’s.   

Presidents Day Schedule REMINDER: There will be NO 5:45 am class on Monday! Other than that class hours are normal for the day.   Strength 6×3 Turkish Get-up (3 ea arm)  3 times through each AMRAP, alternatiing between the two with 1 Min rest in between. WOD AMRAP in 3 Minutes 5 Pull ups15 Squats […]

HAPPY BIRTHDAY NANCY!!! Today our very own Nancy turns 50! Come in and help her celebrate with a Filthy Fifty-ish workout. Hope to see everyone at 11 or 12!  We Love you Nancy!! 

Strength  1RM Overhead Squat WOD 20 One-Arm Kettlebell Thrusters (10 ea) 24/16kg400M Run30 Kettlebell Snatches (15 ea) 24/16kg400M Run40 Kettlebell Swings 24/16kg400M Run

StrengthDeadlift 5×2  WOD AMRAP in 10 minutes 25 Bar facing burpees15 Snatch 95/65lbs10 CTB Pulllups