WOD:

Strength - 5x3 Hang Clean

Met Con - Dublata Wall Balls #20/14

8 Rounds of 40 Seconds on followed by 20 seconds off.

Lowest round is your score.

WOD Tomorrow:

Strength - 15 minutes to establish a 2RM Snatch

Met Con - 10 minute AMRAP, ascending ladder of:

Power Snatch #95/65

Knees to elbows

1,1,2,2,3,3,4,4........etc

Happy Birthday Mark Risi!

WOD:

Strength - Back Squat - 3x5 (15 minute cap)

Met Con - 6 Rounds: 30 KB Swings - 2 pood/1.5 pood.
* SCALE APPROPRIATELY!
*You have 1 minute to get 30 KB swings. If you do not get 30 KB Swings in 1 minute, count a penalty. Hint, this means unbroken.
*Perform this workout one minute on and one minute off. Total time is 12 minutes.
*For any penalty counted, perform one 1000 meter row.

WOD Tomorrow:

Strength - 5x3 Hang Clean

Met Con - Dublata Wall Balls #20/14

8 Rounds of 40 Seconds on followed by 20 seconds off.

Lowest round is your score.

WOD:

Strength - Push Press 5-5-3-3-2-2

WOD Tomorrow:

Strength - Back Squat 3x5

Met Con - 30 KB Swings - 2 pood/1.5 pood

*You have 1 minute to get 30 KB swings. If you do not get 30 KB Swings in 1 minute, count a penalty. 
*Perform this workout one minute on and one minute off. Total time is 12 minutes.

*For any penalty counted, perform a 1000 meter row.

Happy Birthday Mark Potter!

WOD:

Strength - Front Squat 3-3-3-3-3

Met Con - 5 Rounds For Time Of:

5 Squat Cleans #155/110

25 Push-ups

WOD:

Deadlift - 1-1-1-1-1-1-1

&

5 Rounds Max Effort Dead Hang Pull-ups. *Rest Exactly 2 minutes between sets

WOD Tomorrow:

Strength - Front Squat 3-3-3-3-3

Met Con - 5 Rounds For Time Of:

5 Squat Cleans #155/110

25 Push-ups

Happy Birthday Julie Elkie & Michelle Fata!

Good thing Julie is only turning 48 years young or this workout might actually be hard! :)

Happy Birthday Christine Kelsall!

WOD: CrossFit Games Open 13.5

Complete as many rounds and reps as possible in 4 minutes of:

100/65 pound Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

Cocoon is almost here. Pre-Orders are blowing up! Make sure to order your bag today.

WOD:

Strength - 20 minutes to establish a heavy 1RM Power Clean.

Met Con -5 Rounds for max reps (combined)

1 minute AMRAP of Burpees

1 minute AMRAP of KB Swings #1.5/1 Pood

1 minute rest

*There will be one final bonus minute at the end consisting of double unders. Each double under rep will be added to your final score. This will be done after your final minute of rest.

*Total WOD time is 16 minutes.

WOD Tomorrow:

Complete as many rounds and reps as possible in 4 minutes of:

100/65 pound Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

If you are a member and didn't receive an e-mail yesterday regarding our new schedule and membership options please notify us. The system said that everyone got the e-mail but it seems a few missed it.

Happy Birthday Taylor Geoffrey!

WOD:

Strength - Bench Press - 15 MInutes to establish a 3RM

Met Con - 5 Rounds for time of:

15 Ring Dips

15 Box Jumps #30/24

WOD Tomorrow:

TBD by CrossFit Games Open WOD