CrossFit - Tue, Nov 18November Class Schedule Changes: Saturday 11/22 - Advanced class 10 - 11:15 am -  do NOT be lateWarm-upSoldiersamson3 squat 3 stepside lungerunners lungeinch worm3x 5 eachGMBSClean PullP CleanPush upBack Squat (6x4 record [...]

CrossFit - Mon, Nov 17November Class Schedule Changes: Saturday 11/22 - Advanced class 10 - 11:15 am -  do NOT be late2 min CardioWhiteboardWarm-up10 pass thru10 around the world6 stick samson10 OHSpvc snatch techniqueBurgener Warm-upBURGENER WARM-UP: [...]

CrossFit - Sun, Nov 16November Class Schedule Changes: Saturday 11/22 - Advanced class 10 - 11:15 am -  do NOT be lateWarm-up3 min cardiocariocarunners lunge3 squat 3 stepinch wormsamson3 rounds12 wall ball24 kayaker8 Burpee to 6" [...]

CrossFit - Sat, Nov 15November Class Schedule Changes: Saturday 11/22 - Advanced class 10 - 11:15 am -  do NOT be latePush Press (5x6 65%)CrossFit Games Open 13.4 (AMRAP - Reps)Complete AMRAP in 7 minutes of: [...]

CrossFit - Fri, Nov 14Warm-up2 Min Cardio10:alt runners lungealt scorpionsupermanhollow rockinch wormd-dog HSPU100 M RunSkill WorkRun w/plate100 m Run with plate---Then Warm up to DL weight for metcon, warm up to box height--Do some reps [...]

CrossFit - Thu, Nov 13Warm-up2 min cardioHip Circle 20 eachBridgeside stepSquatFront Back10 each:Alt Runners LungeAlt ScorpionSlant Board Goblet Squat2 Rounds200 M Run5 Thrusters5 Front SquatsFront Squat (5x6 65%)Metcon (Time)3 Rounds400 M Run15 Thrusters 75/55 (rx+ [...]