Friday, 6-14-19

Strength/Skill – Snatch 2-2-2-2-2 Then every minute on the minute for 10 Minutes 1 Snatch + 1 OHS at 75% of heaviest 2 rep snatch…… 400m run

Don’t forget to pick up a copy of our CrossFit Catalog, and place your order. Reminder: Christmas party tonight @6pm..:) We will be closed Sunday the 17th.   With a partner- 12 RFT: 12 DB Thruster 45/30 10 Burpee Box Jump Overs 24″/20″ 12 DB Front Sq. 45/30 10 Burpee Box Jump Overs 12 DB…

Closed Thanksgiving. Only 9AM class Friday. 3 Person Team- For Time: 100 Tire Flips 90 Wall Balls 20/14 80 KBS 53/35 70 Snatches 95/65 60 Box Jumps 24/20 50 Front Squats 155/105 100M Leap Frog

Strength: 5X3 Weighted Push Ups Teams of 3: AMRAP 30: 75 Calorie Row/ 1 Person holds a Plank 50 Push Presses (95/65#)/ 1 person holds bottom of Squat 75 Calorie Row 50 Push Presses (135/95#) 75 Calorie Row 50 Push Presses (155/105#) 75 Calorie Row Max Push Presses (185/135#) Only 1 person is resting

Happy Birthday to one of our original Kryptoniters….Kelly Daugherty!!   Every 1:30 for 6 sets (9min) 1 tempo back squat + 3 back Squats @ 60-80% 1 RM *tempo is: 3 second down, 2 second hold at bottom, explode up, 1 second hold at top* Weightlifting 8 Plank Circles 4×10 SA Z Presses 4×10 SA…

Last day to order from catalog is Jan 5th. Lots of sand outside, please clean your shoes. Please make sure you reserve your class, you can reserve up to a week in advance. No excuses!!!! Burpee penalty, will be added to your wod time! There will also be burpees for anyone who arrives late!!! 10…