Friday

  Friday’s Work A. Snatch Pull + Hang Snatch Pull [1+2]; rest 1:00 x3 B. Every 2:00, 3-Position Snatch [ground, hang, high hang] x5 . 6 Rounds: 21 Wall Ball Shots 12 Toes to Bar 200m Run . . . The Grind 5 Rounds: Run 400m 14 Power Cleans @95/65# 7...

Thursday

  Thursday’s Work NFT Day! A1. Seated DB Press, 5-6 reps @32X1; rest :30 x3 A2. Deadbugs against the wall, rest 1:00 x3 . B1. DB External Rotations, 8 reps/arm @30X0; rest :30 x3 B2. DB Powell Raises, 8 reps/arm @30X0; rest :30 x3 B3. Banded Bear Crawls, 10m;...

Wednesday

  ANNOUNCEMENT: Labor Day we will be having an adjusted schedule. Classes will be normal CrossFit at both 8:00am and 9:00am. Enjoy the Holiday! . Wednesday’s Work A1. Hollow Body Psoas March, 20 alternating reps; rest :30 x3...

Tuesday

  Tuesday’s Work A1. Weighted Strict Pullup, 3-4 reps; rest 1:00 x4 A2. Close Grip Bench Press, 4-5 reps; rest 1:00 x4 . 5 Sets: 6 C2B Pullups 9 Burpees 12/10 Calorie Abike  (M/F) Rest 1:30 . . . The Grind A. EMOM 10:00 Snatch Pull + Hang Snatch + OHS . AMRAP...

Monday

  NEW CYCLE!! Block 17 Write-Up: We all want to be better, but you don’t put a temple on a faulty foundation… Generally, this next cycle is going to be about building strength in the lower body and improving our squat. However, we are not just going to jump into those...