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 Ups 1:30 min rest Pick Up where you left off

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 1. 6 C&J (power ok) 2. 6 Front Squats Record [...]

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, Shoulder Mobility

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 20 Db Snatch 30/20 (rx+ 50/35) 20 Alt Db Push [...]

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: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict [...]

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 - Rounds and Reps)12 min Amrap 12 Front Rack lunge 75/55 [...]