WOD

1) Back Squat 3×5 + 0-10# from last time 2) Skater Squat 3×12 each leg 3) Single leg RDL with KBs  3×10 each leg

AMRAP 20 1 Power clean 225, 155 6 Handstand Push Ups 1 Rope Climb

Class at 9am and 5:15pm only today. 4 Rounds for Time 20 burpees 18 DB GTO 50, 35 16 Knees to Elbow

***One class at 8am only***   Murph” is a CrossFit Hero WOD named after Navy Lieutenant Michael Murphy, who was killed in Afghanistan June 28th,... Read More

Schedule: Wednesday regular schedule Thanksgiving Murph at 8am Friday class at 9am and 5:15pm Only Saturday regular schedule Class: Deadlift  5-5-3-3-1-1

1) Hang Power Clean 2-2-2-2 2) 2 Rounds for time (cap 6) 25/20 calories bike 18 Kettlebell Swings 70, 53 12 Pull Ups

1) Front Squat 3×3@80% 2) 3 Rounds for time 100 Double Unders 16 kettlebell squat clean thrusters 53, 35 20 Toes to Bar

For Time with a partner (cap 20) 100 Pull Ups 50 Burpee wall ball throw over box 150 Deadlifts 135, 95 50 Burpee medball throw... Read More

1) Back Squat 3×4 + 0-10# from last Friday 2) Deadlift 3-3-2-2

EMOM 20 minute 1 – :50 Row, cals minute 2 – :40 double unders minute 3 – :30 kettlebell swings  53, 35 minute 4 –... Read More