KettleBell Function A.) 8 min. EMOM odd – Back Squat x10  even – strict Pull up’s – 3/5 B.) 15 min AMRAP 5 pull up/Ring Row 9 1-arm OHS with KB/DB 13 Box Step Overs (24″/20″) RX A.) 8 min. EMOM odd – Back Squat x10 @65% even – strict Pull up’s – 3/5 B.) 15 min AMRAP 5 C2B 9 OHS (95/65) 13 Box Jump Overs (24″/20″) Compete A.) 8 min. EMOM odd – Back Squat x10 @65% even – strict C2B – 3/5 B.) 15 min AMRAP 5 Muscle Ups 9 OHS (150/100) 13 Box Jump Overs (30″/24″) -Results to comments!Read more

All Levels:  2k Row  rest for at least 5 minutes then…….. 4x500m repeats 1 minute active rest between rows    Read more

Class at 8am and Noon today only! Function/Kettlebell A.) Warm-up B.) KB Fran 21-15-9 Double KB thrusters(35/26) Pull ups (Strict, or Kipping) Perform/Compete A.) Warm Up B) Fran 21-15-9 Thrusters (95/65) Pull Ups     Read more

Funtion/Kettlebell: A.) Max L/R Turkish get-up B.) Max L/R single KB Press C.) 15-12-9 Cal Row Burpee Perform: A) 1RM Snatch B.) 1RM Clean and Jerk C.) 15-12-9 Cal Row Burpee over the rower Compete: A) 1RM Snatch B.) 1RM Clean and Jerk C.) 15-12-9 Cal Row Burpee over the rower   -Results to Comments!  Read more

All Levels: A.) Warm Up B.) CrossFit Total Max Back Squat Max Strict Press Max Dead lift http://journal.crossfit.com/2006/12/the-crossfit-total-by-mark-rip.tplRead more