Wed, Feb 22nd and Thurs Feb 23rd

Wednesday Oly

Back squat
5 x 5

*Power clean the bar from the floor for every set.

Thursday CrossFit

Make 3 attempts at each of the following:
Max set toes-to-bars
Max set ring dips
Broad jump for distance


For time:
2k row

Rest as needed between exercises.

Post reps, distance and time for each to comments.

Tuesday, February 21st


Complete as many chest to bar pull-ups as possible in 5 minutes.


Complete as many rounds and reps as possible in 15 minutes of:

9 push press, 2 x 50/35lb
12 deadlifts, 155/105-lb
15 box jumps, 24/20-in. box

Post rounds completed to comments.

Monday, February 20th

Heads Up! 6am and 7am classes are cancelled today. 


500 double-unders for time.

Start a clock and at the beginning of each minute perform 3 bodyweight front squats.

Post time to comments.

Sunday, February 19th

Heads up! 6 and 7am classes are cancelled on Monday.

Oly Session

Power clean + clean
5 x (2 + 1)
Push jerk + jerk
5 x (2 + 1)

CrossFit Session


Bench Press
1 rep max


Complete as many rounds as possible in 10 minutes of:
20 Overhead Squat, 95/65
20 Burpees over the Bar
20 Kettlebell Swings 53/35

Post max and time to Comments.

Saturday, February 18th

If you haven’t yet signed up for the CrossFit Open, do it today!
Here’s who’s participating so far.


For time:
1-mile run

Fran is 21-15-9 reps for time of 95/65-lb. thrusters and pull-ups. Complete Fran before running the mile.

Post time to comments.