WOD

AMRAP 15 5 Handstand Push Ups 2 Rope Climbs 20 Double Unders *increase HSPU by 1 rep each round

For Time 21-15-9 Deadlift, 115, 80 Front rack lunge Shoulder to overhead Toes to bar

Just a heads up open gym is only open today to 11am 5 Rounds for Time 400m 10 Push Press 105, 80 10 Strict Pull... Read More

1) Back Squat 4×10@66% 2) 20 Turkish Get Ups

1) Snatch Balance – build to heavy single for the day 2) Snatch with pause below the knee 4×1 @70% 3×1 @75% 3×1 @80%

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