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Today the gym will be closing promptly at noon. There will be no open gym time available after Olympic Lifting. 8:30 & 9:30 classes and Oly at 10:30 will run as usual. Skill Tabata Hollow Rock Tabata Super Man WOD 800M Run 25 Box Jumps 50 Sit-ups 20 Box Jumps 40 Sit-ups 15 Box Jumps […]

Happy Friday everyone!You may notice some changes happening in the gym over the next couple of days. We are really excited to be making some big improvements around the gym so that we can bring you guys the best gym possible! On Saturday the gym will be closing promptly at noon. There will be no […]

Strength 8×3 Weighted Pull-Ups WOD 3 Rounds for time of 9 Squat Snatch 135/95lbs400M Run

Strength Push Press 5×3 WOD 3 Rounds of Dumbell Thrusters 45/30lbsSit-UpsMedicine Ball Cleans 20/14lbsKnees To ElbowsRow For Calories 1 minute on each station, rest 1 Minute between rounds.  

Remember it’s Tuesday! 5:30 class is Oly! Regular CrossFit classes at 4:45 and 6:30. See you guys tonight! Strength 1RM Sumo Deadlift WOD AMRAP in 5 Minutes 10 Lunges20 Snatch 45/35lbs (below knees)10 Box Jump 24/20 1 Minute Rest AMRAP in 3 Minutes 5 Burpees5 Pull-ups 1 Minute Rest AMRAP in 1 Minute Double Unders  

Strength 1RM Power Clean WOD AMRAP in 8 Minutes 5 Front squats 155/105lbs10 Push-ups 15 Kettlebell swings 24/16kg

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