7.20.2022Deadlift (4x4 75%)Metcon (Time)4 RFT 200 M Run 12 Med Ball Cleans 20/14# 100 M Run 6 Deadlift 155/105 (rx+ 225/155)

7.19.2022Overhead Squat (4x4 75%)Metcon (AMRAP - Rounds and Reps)4x 3 min amrap 7 Power Snatch 75/55 (rx+ 95/65) 5 Burpees over the Bar 5 Push [...]

7.18.2022The CrossFit Warm-up3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups DipsClean (4x4 75%)Metcon (Weight)14 Min EMOM [...]

7.17.2022Metcon (Time)4 RFT 20 Toes To Bar 20 Burpees 20 KB Swings 53/35 (rx+ 70/53) 1 min rest after each round) MobilityFoam Roll, Banded Hip, [...]

7.16.20228 & 9am Classes today 10am Bar Muscle Up Clinic Strength4x6 Single Arm DB Press Single Arm DB Push JerkMetcon (Time)3 RFT Hill 600 M [...]

7.15.2022Saturday - Adv. class is canceled this week. Bar Muscle Up Clinic 10am - you must be signed up.Hotshots 19 (Time)6 Rounds for time of: [...]

7.14.2022Adv Class is canceled for this week. Make sure you're signed up for the Mar MU Clinic, space is limitedBack Squat (4x6 60%)Metcon (AMRAP - [...]

7.13.2022400m Run (Time)Max Effort 400m Run3 times 2 minute restSpeed3x 200 M Run 1 minute rest 3x100 m run 1 minute restMetcon (Time)min 0-4 500 [...]

7.12.2022Skill Work8 min EMOM 50% 1RM Snatch 1 Muscle Snatch 1 Snatch Balance 1 Hang Snatch 1 Full SnatchSnatch (4x6 60% 1rm)Metcon (Time)4 RFT 400 [...]

7.11.2022Saturday Bar Muscle Up Clinic - 10am. Note Advanced Class is canceled for that day.Skill WorkMax Strict Pull Ups then scale to 4x15 strict pull [...]