1. Conditioning “The Admiral” 3 rds 20 Burpee Pull-ups 20 Front Squats 155/105 20 Box Jumps 24/20 2. Snatch 5×1 Snatch From Low Hang

Surprise team WOD! see you at 9am you don’t want to miss this!

Apparel is HERE! I will try to have them bagged and ready for you in the morning. Please check the bag and see what you owe if you have not paid yet. Thanks!   1. Conditioning   AMRAP 12:   15 Snatches, 75/55 15 Box Jumps, 24/20 15 Snatches, 95/65 15 Box Jumps, 24/20 15 […]

1. Conditioning 3 RFT: 25 Thrusters, 95/65 25 TTB 2. Skills 5×3 Snatch Balance + OHS 5×3 Snatch Balance + Sotts Press 3. Midline 15 banded KB pull throughs 1 min hollow rock 20 supermans 1 min weighted plank 25/45 3 rds    

Rest Day YOGA with Laura @ 5:30am Starting next Wednesday, Jan 14th, @ 5:30pm Beau will be bringing back CrossFit Striking! This is such a good change from our regular CF class and a great way to add some variety. Post to comments if you are interested. Gym Notes *The website will be in and […]