-Community workout starts at 12 pm – 1:30 pm.  There will be no classes at 11am due to the community workout.   A.  Fight Gone Bad   3 Rounds of:   1 x Min of Wallballs @ 20lb/14lb  1 x Min of Russian Swings @ 1.5 pood/1pood  1 x Min of Push Presses @ 75lb/55lb  1 x Min of Box jumps @ 20inch  1 x Min of Row for Calories  –Rest 1 minute between rounds  -Post results under comments  Read more

A.  10 Minutes of Alternating TGU – (Med –  Heavy)  B1. Nate 20 Minute AMRAP  2 x Muscle-ups  4 x HSPU  8 x American Swings @ 2 pood/1.5 pood   or…  B2.   4 x Strict Chin-ups  6 x Thrusters @ 95lb/65lb 8 x American Swings @ 2 pood/1.5 pood  -Post results under comments    Read more

A.  15 Minutes of skill work  B.  For 20 Minutes:   On the Odd minute – 10 Pull-ups  On the Even minute – 10 Burpees  C.  100 x Hollow rocks  -Post results under comments  Read more

A.  Take 15 minutes to establish a 5 rep Max Front Squats   B.  Back Squat – 1 x 20 (5 lb increase from the previous week)  C.  10 Minute AMRAP  200M Run  10 x Push Press @ 95lb/65lb  10 x Toes to bar  -Post results under comments  Read more

-We have 4 open spots left for the June 2nd Community workout!  Workout starts at 12 pm – 1:30 pm, reserve your spot by contacting Matt at [email protected]  –Have you been to a kettlebell class yet?   Classes are on Tuesdays and Thursdays at 5:30 pm in the Progression room.  Our kettlebell classes are a great alternative to regular CrossFit classes.  Come check it out!  A.  2 Position Snatch – (5 x 1) w/90 Sec Rest  B.  Unbroken AFAP  3 Rounds 75 x UB Double-unders  30 x Russian Swings  20 x Ring dips  C.  3 x 15 – Back Extensions  -Post results under comments Read more