Wednesday, 8-7-13

2 heats for Murph: 8:30am & 10am. BBQ at 1:30. Monday 9am class only!!! Skill: Handstand/HSPU/HS Walk Practice Or Double Under Practice Wod: 20 Min EMOM Min 1: 8-10 Strict t2b Min 2: 5-10 Stone to Shoulder Min 3: 30′ Sled Push 150/100 Min 4: 12-15 Back Ext.

Box Squats 5X5 increasing weight   Running Clock Min 0 100D/U’s 2:1 25 Burpee Over Bar 15 Deadlifts 315/215 at min 10 100 D/U’s 20 Burpee over Bar 20 Deadlifts 275/185 at Min 20 100 D/U’s 15 burped over Bar 25 deadlifts 225/155  

Warm up: 3 RD at easy pace 10 BB deadlift 10 Reverse Hypers 10 DB Push Press 0:00 – 7:00 10 Deadlift 135/95 10 Jumping Squats 10 HSPU 2:1 7:00 – 10:00 rest 10:00 – 17:00 12Pull Up 12 T2B 6 DB Power Clean 50/35 17:00 – 20:00 rest 20:00 – 27:00 12 DB Snatch…

Come join us Friday September 1st at Brewology @ 7:30pm. As some of you may already know, Janel is starting a new chapter in her life and will be leaving us. Let’s join and celebrate her new endeavor. Strength: 1 Snatch Balance + 3 OHS @50-75% 1 RM snatch X 6 24 Min EMOM- 1-…

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: Every 1:30 for 9min (6 sets) 3 Power Snatch + 2 Hang Sq. Snatch Start @ 40% 1RM Sq. Snatch and build Weighted Push Up 5×5…

EMOM x 10 2 Push Press + 2 Push Jerk + 1 Split Jerk For time: 5 RDs – 10 Pistols 2:1 15 Box Jumps 24/20… …right into… 5RDs – 8 DB Box Step Overs 50/35 12/10 Cal Row *22 min Cap*