Fitness: A.) EMOM 15 min 1st min – 10 Russian swings 2nd min – 10 ball slams 3rd min – 3 cal Assault Bike B.) 3 rounds 20 DB sntach (10L/10R) 20 walking lunges in place Performance: A.) 1 rep max Snatch 20 min time cap Stop after 3 misses at the same weight B.) “Isabel” 30 snatches for time (135/95) Competitor: A.) 1 rep max Snatch 20 min time cap Stop after 3 misses at the same weight B.) “Isabel” 30 snatches for time (135/95) C1.) Bench press Pyramid -8 reps 1st set, 6 reps 2nd set… 8-6-4-2-4-6-8 C2.) 5 bent over rows with barbel –Results to Comments!    Read more

Fitness A.) CrossFit Total 3 attempts each at a 1 RM Back Squat Strict Press Deadlift ***Score is total pounds lifted for all 3 lifts B.) Optional Workout (if time) 21-15-9 Wallball Burpee C.) Mobility   Performance A.) CrossFit Total 3 attempt each at a 1rm Back Squat Strict Press Deadlift ***Score is total pounds lifted B.) Optional workout 21-15-9 wallball burpee C.) Mobility   Competitor A.) CrossFit Total 3 attempts each at a 1rm Back Squat Strict Press Deadlift ***score is total pounds lifted for all 3 lifts B.) Optional Workout 21-15-9 Wallball Burpee C.) 15 min. run or row – go hard enough that holding conversation is difficult    Read more

NO MONDAY KETTLEBELL CLASSRead more

Fitness: A.) Make-up lift B.) Teams of 2-3 – waterfall style 10 cal Assault Bike 15 DB Power clean 20 Step up (24/20) 25 Wallball (20/14) 30 Russian KB Swings (1.5/1) 70 single unders Performance: A.) Make-up lift B.) Teams of 2-3 – waterfall style 10 cal Assault Bike 15 Power clean (135/95) 20 Box Jump (24/20) 25 Wallball (20/14) 30 Russian KB Swings (1.5/1) 35 double unders (2:1 singles) Competitor: A.) Make-up lift B.) For time: 15 cal Assault Bike 20 Power clean (205/145) 25 Box Jump (30/24) 30 Wallball (30/20) 35 American Swings (2/1.5) 40 double unders C.) 15 min recovery row or bike Start recovery for test week CrossFit Total on Monday!!! –Results to comments!Read more

6:00 PM KB CLASS A. 5 RDS – 2 DEADLIFTS – 5 R/L PRESS B. 7 RDS – 5 KB FRONT SQUATS – 8 R/L 1-H SWINGSRead more