WOD

Deadlift 2-2-2-2-2-2-2

5 Rounds AMRAP 3.  Rest 1 3 Snatches 105, 73 7 Push Ups 7 V Ups

1) Build to heavy set of 2 Power Cleans & Jerk 2) AMRAP 8 30 Double Unders 10 Push Press 95, 65

AMRAP 16 16 Med Ball Cleans 20, 14 14 Med Ball Box Step Overs 24, 20 12 Burpees

New Years Schedule: Dec 31st regular schedule Jan 1 closed Jan 2 regular schedule 6 Rounds for Time 10 Power Cleans 135, 95 12 Box... Read More

1) Back Squat   2×4@80 + 0-10#,  2×3@85+0-10# 2) 3 Rounds for Time 15 Kettlebell Swings 10 KB Thrusters 15 Pull Ups

AMRAP 12 Bike or Row max cals Rest 5 AMRAP 12 Bike or Row max cals

1) Strict Press 10-10-6-6-4 2) AMRAP 15 12 KB Push Press 53, 35 12 KB Overhead Lunges 18 Abmat Sit Ups

“12 Days of CrossFit”1 Barbell Roll Out2 Pistols3 Shoulder to Overhead4 Squat Cleans5 Hand Release Push Ups6 V Sit Ups7 Kettlebell Swings8 KB Sumo High... Read More

Christmas Schedule: 24th class at 8am and 9:15am 25th and 26th closed 15 Minutes Max Cals Bike or Row -Every 3 mintues, (including 0:00) complete... Read More