10.7.2019Skill WorkSplit Jerk w/empty bar: 3x5 press from split stance 3x3 tall jerk (from eye level) 2x3 40% behind neck 1x3 50% split jerk 1x2 [...]

10.6.2019Skill WorkDouble UndersCrossfit Games Open 18.3 (Ages 16-54) (Time)2 rounds for time of: 100 double-unders 20 overhead squats 115/80 lb 100 double-unders 12 ring muscle-ups [...]

10.5.2019Warm-upmed ball cleans: 3x5 Pull 3x5 Drop Catch 3x5 med ball cleans 20/14Skill WorkCleans: emoty bar 3x3 Clean Pull 3x3 Drop Catch 3x3 Full CleanClean [...]

10.4.2019Free Guest Day & Free Drop In day!Metcon (AMRAP - Rounds and Reps)30 min amrap 50 Burpee jump to a 6" target 50 Box Jump [...]

10.3.2019Thruster (5x5 record heaviest)Crossfit Games Open 19.1 (Ages 16-54) (AMRAP - Reps)Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. [...]

10.2.2019Back Squat (5x5 record heaviest set)Metcon (AMRAP - Rounds and Reps)8 min amrap 12 deadlift 185/125 (rx+) 245/165 25 sit ups

10.1.2019Skill Work3x3 non ballistic snatch - bar 3x2 snatch balance 40% 3x2 high hang squat snatch - 50% 3x2 hang squat snatch 60%Snatch (squat - [...]

9.30.2019Skill Workbutterfly pull ups & chest to barsMetcon (AMRAP - Rounds)every 5 minutes for 20 minutes 3 rounds Cindy 5 pull ups (rx+) C2B 10 [...]

9.29.2019Clean (6x2 75-80%)Metcon (AMRAP - Rounds and Reps)2 --> 5 min amraps w/2 minute rest 3 power clean 75/55 (rx+) 95/65 6 front squat 6 [...]

9.28.2019Accessory Work3x8 DB press lateral raise WY negative Reverse lunge off low box single leg Romanian DeadliftJackie (Time)For Time: 1000m Row 50 Thrusters, 45# 30 [...]