WOD

AMRAP 4 Bike cals then AMRAP 10 8 Chest to Bar Pull Ups 25 Double Unders

Power Clean + Front Squat + Push Jerk 5×1@80% of jerk 5×1@83% 2×1@85%

***Reminder there will only be one class at 9am**   Murph” is a CrossFit Hero WOD named after Navy Lieutenant Michael Murphy, who was killed... Read More

Monday Schedule: one class at 9am only! 6 Rounds for Time (cap 20) 100m Run 10 Burpees 100m Run 10 Knees to Elbow

Back Squat 4×10 @63% 50 Ring Rows – change horizontal angle to increase/decrease difficulty

1) emom 7 2 power snatch + 1 hang power snatch 2) emom 7 2 hang power cleans + 2 split jerks 3) amrap 5... Read More

Front Squat 3×3@85% AMRAP 10 10 DB Overhead Lunge, 50,35 10 Toes to Bar 10 DB Overhead Lunge 10 Pull Ups 10 DB Squat Snatch... Read More

Deadlift 6×3@80% Alternating sets Strict Body Roll 5×5 Double DB Bent Row with pause 5×7

3 Rounds for Time 800m Run 30 Pull Ups