Monday, 11-13-17

Steve Browning and Bob Golden have both retired. We thank them for their service. Come join us at 10am for coffee and bagels!   5 RFT 400m Run 30 T2B 20/15 AAB Cal 10 Power Cleans 185/125 *30 min Cap*

REMEMBER WE NOW HAVE 7 PM CLASSES ON TUESDAY’S AND THURSDAY’S 4 PERSON TEAM WOD ON SATURDAY CREATE YOUR TEAM IN ADVANCE!!!! Strength/Skill – Three Positon Power Clean: For load – Mid Thigh, Knee, Floor…in that order 5 attempts For video click here 9-6-3 Squat Snatch – 135/95 Shoulder to Overhead – 155/115 *Remove and…

5X3 HBBS @ 65% – rest 90 sec. *Notes: Down and up quick, no pause. Make sure to hit absolute full depth. 4 rounds for total working time: 30 KBS 24/16kg 12 HSPU (regionals standard) 12 C@B Pullups Rest 1:1 Compliments of Outlaw

Don’t forget to pick up a copy of our CrossFit Catalog, and place your order. Reminder: Christmas party this Saturday @6pm..:) We will be closed Sunday the 17th. Strength; Back Squats 8×4 @ 50-75% 1RM 4 RFT: 500m Row 12 Power Snatch 115/85 6 Bar Muscle Ups

ROPE CLIMBS. BRING SOCKS / SOMETHING TO PROTECT YOUR SHINS Saturday we have rope climbs. If your skills are not where you want them to get up the rope, Saturday is not the day to start. Incorporate rope climbing practice in your warm-up and/or cool down. Skill – Rope Climb/Back Extension For time: 25 Walking…

Strength: Deadlifts 5X5 All 5 sets should be at your 5RM   Teams of 3: (1 Athlete per station) EMOM 18: 25 Russian Kettlebell Swings (70/53#) 40 D/U’s Max Calorie Row* *Score = total calories as a team