Saturday, January 21st


21, 15, and 9 reps for time:
Power clean, 155/105
Burpee box jump, 24/20″

Post time to Comments.

Friday, January 20th


Complete as many rounds as possible in 20 minutes of:
10 pull-ups
15 push-ups
20 squats

Post rounds completed to comments.

Extra Strength

Strict Press
3 x 5

Wed, Jan 18th and Thurs, Jan 19th

ANNOUNCEMENTS: We’re adding a second CrossFit WOD on Sundays, beginning 1/29. The new schedule is as follows:
Oly Class – 9:30am
CrossFit Class – 10:30am
CrossFit Class – 11:30am
Open Gym – 12:30 to 2:00pm
Crash Course (Gym is closed.) – 2:00 to 4:30pm

Wednesday Oly

Power snatch
10 min emom

High-hang clean & jerk
10 min emom

Thursday WOD

5 Rounds Not for Time:

3 Overhead Squat
30 Wallballs, 20/14

Go heavy and attempt to go unbroken. Rest as needed.

For each round, post squat load and number of wallball sets to Comments.

Tuesday, January 17th




7 rounds for time of:
10 handstand push-ups
2 rope climbs

No jumping is allowed to initiate the rope climb.

Post load and time to comments.

Monday, January 16th

Heads Up! 6am class is cancelled on Monday (today)



3 rounds for time of:
400m Run
21 KB Swings, 24/16kg
12 Pull-ups

Compare to 9/7/16. Post time to Comments.

Extra Strength

Back Squat
5 x 3