WOD

Every 5 minutes for 5 rounds preform for time. Rest any remaining time. 400m Run 10 Hang Snatches 105/73 (full squat) 40 Double Unders

1)Hip Thrusters 8-8-8-8-8 2)Back Squats 2×3@80% 4×2@85%

For Time 21-15-9 Power Cleans 135/95 V Sit Ups Push Jerks 135/95

Memorial Day Schedule: Class 9am only. “Murph” is a CrossFit Hero WOD named after Navy Lieutenant Michael Murphy, who was killed in Afghanistan June 28th,... Read More

***Memorial Day Monday. Class 9am only*** 5 Rounds for Time 16 Kettlebell Swings 70/53 14 Toes to Bar 12 Shoulder to Overhead 70/53 3 Rope... Read More

Max calorie Row. 1 minute. 5 Sets. Rest 3 minutes between sets.

EMOM 10 5 Strict Press EMOM 10 3 Push Press EMOM 10 2 Push Jerks

3 Rounds for Time 800m Run 20 Pull Ups 30 Push Ups 40 Air Squats

1) Front Squat 3×5 @ 80% 2) Deadlift 3-3-3-3-3

7 Rounds for Time 200m Run 14 Single Arm OH DB Lunges 50/35 (7 each arm) 10 Burpee Box Jump Overs 24/20