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,...

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 ....

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...