Saturday, 7-13-13

Open Workout 19.4 For total time: 3 rounds of: 10 snatches 12 bar-facing burpees Rest 3 minutes Then, 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees Men: 95 lb. Women: 65 lb.

Strength/Skill – Hang Power Cleans 3-3-3-3-3 5 R.F.T. 3 Squat Cleans (80% of 1 RM) 5 Muscle Ups Posted by Mariana Goncalves-DeTore Crossfit Kryptonite

We will be closed Easter Sunday We will start judging Athletes at 6PM….Come cheer them on!! 21-18-15-12-9-6-3 reps for time of: Thrusters Burpees Men use 95 lb. Women use 65 lb.

From Wednesday July 11th-Monday July 16th there will be no 4 P.M. classes. To make up for that hour we will have a 7 p.m. classes. Wednesday, July 4th there will be 8 and 9 am classes only THRUSTER THURSDAY Strength/Skill – Thrusters 3-3-3-3-3 10-9-8-7-6 Thruster – 95/65 5-4-3-2-1 Wall Climb *10 Thrusters, then 5…

  5RFT: 20 Burpee to plate 45/25 4 Sq. Snatch 135/95 1 Rd of Cindy

Congratulations to Matt and Mike. They qualified for the 2017 Granite Games!   Strength: Power Snatch – Not TnG 4×2 @40% (technique warm up) 1×3 @ 50% 2×3 @60% 1×3 @70% 7min AMRAP: 15 Wall Ball 20/14 10 Sq. Clean 75/55 *rest 3 min* 7 Min AMRAP: 10 Alt. DB Snatch 45/30 10 Burpee Box Jump…