Saturday, 3-25-17

Open gym today at 4PM. Remainder of classes cancelled this afternoon. Strength: Snatch Balance- 50%x3, 60%x5 Snatch – 70%x1, 75%x1, 80%x1x3 Snatch Pull – 100%x2x3 7RFT 2 Rope Climbs 4 Wall Climbs 6 Med Ball Cleans 50 D?U’s

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: Power Clean + Push Jerk + Front Squat + Hang Sq. Clean + Split Jerk Complex 15 min to build to a heavy complex For time-…

2RDs 10 BB Good Mornings 10 BB Snatch Grip Deadlifts 10 BB Snatch Grip Push Press 10 Snatch Balance     E2MOM for 18 min (9 sets) 2 Hang Power Snatch + 2 Hang Sq. Snatch Build to heavy complex 10 min AMRAP 5 Power Snatch 155/105 10 C2B (10 Pull Up)

Strength/Skill – Power Snatch 5-5-3-3-2-2-1 As reps decrease, weight increases. Team WOD: Partner up and as a team, complete the following for time: 25 Squats 25 Push-ups 25 Pull-ups 25 Sit-ups 50 Squats 50 Push-ups 50 Pull-ups 50 Sit-ups 75 Squats 75 Push-ups 75 Pull-ups 75 Sit-ups

14 min E2MOM 5 Strict Press For time: 25 Wall Balls 20/14 30 Ground to Overhead 115/85 25 Wall Ball 20 Ground to Overhead 25 Wall Ball 10 Ground to Overhead *12 min Cap*

Breakfast frittata recipe! Ingredients: 8 eggs 4 blocks of meat, (I used meatballs) 8 total blocks of veggies. I used 2 cups of sweet potatoes and 2 cups of peppers and onions nonstick spray 3 T avocado, 1 block fruit per serving hot sauce (optional) chili powder, salt and pepper Preparation: Start by cubing the…