Wednesday 10-14-15

Strength/Skill – 1 RM Hang Power Clean 15 Min AMRAP 3 Burpee Squat Clean Thrusters 115/83 6 Knees to Elbow 9 Deadlifts 115/83

Wod and wine Friday 5 and 6pm classes. Bring a friend. Sign up for Murph. Friday will be your last day to order from fancloth. www.fancloth.com/c/474809   Deadlift waves E2MOM for 12 min Set 1 – 4 Reps @ 60% Set 2 – 2 Reps 75% Set 3 – 4 Reps @ 70% Set 4…

Words can’t explain how I feel about the wonderful gift my CrossFit family has given me. Thank you just doesn’t seem enough. I am sincerely honored and blessed to have you all in my Kryptonite family and will cherish your kindness forever.     Warm up 2RDs 10 Squats :30 Squat Hold against wall 50′…

“JOLLY 51”   7RFT 3 Rope Climbs (scale 3:1) 15 DB Snatches 50/35 18 Wall Balls 20/14   In Memory of:     Capt. Mark K. Weber, 38th Rescue Squadron, Moody Air Force Base, Georgia Capt. Andreas B. O’Keefe, 106th Rescue Wing, Francis S. Gabreski Air National Guard Base, New York Capt. Christopher T. Zanetis, 106th…

  9min EMOM – Push Press iMn 1-3: 5 @ 65-70% of 1RM Min 4-6: 3 @ 75-80% Min 7-9: 1 @ 85-90% For time: 50 D/U 15 Deadlifts 155/105 50 D/U 15 Hang Power Clean 155/105 50 D/U 15 Push Jerks 155/105 50 D/U *10 min Cap*

Partner Beach WOD Sat. 8-20!!!!   Strength: Clean and Jerk 60% x 3 +1 65% x 3 +1 70% x 2 +1 75% x 2 +1 80% x 2 +1  X 3     21-15-9-15-21 reps for time of: Deadlifts 185/155 Burpees