BUY-IN: 400m Run Plyos 1 x 40yd Suicide RUN: 1 Mile TT WOD: 4RFT 10 Power Cleans (115/75) 5 Push-Press 3 Overhead Squats

BUY-IN: :30 Drills (x2) 10 Plank Circles 10 Plank Pulses 10 Push-ups 10 Burpees WOD: Complete the following by 50min into class: #1 – 1000m Row (men shooting for 3:30, women

“For five years, the CrossFit Games season culminates with us naming the fittest man and woman on earth. Competitors from all over the globe battle each other for the title,

BUY-IN: Everett Warm-up PVC Shoulder Warm-up Jerk Review LIFT: 3 x 1 Shoulder Press 3 x 3 Push-Press 3 x 5 Push-Jerk *Once you find your Max Shoulder Press, you

BUY-IN: Ladders PVC Shoulder Work 3 x 8 RHC WOD: For Time: 50 Jumping Squats (JSQ) 10 Pull-ups (PU) 40 JSQ 20 PU 30 JSQ 30 PU 20 JSQ 40 PU

The 1 year anniversary party is this coming Saturday! It’s going to be a blast and I think everyone is going to have a great time.  We are organizing food

Make sure to thank your mom for all those great things she has done over the years. I know my mom had to deal with a lot! So, thank you

BUY-IN: :30 Drills Max Handstand Hold WOD: “Deck of Death” Hearts = Air Squats Spades = Kettlebell Swings (24/16kg) Clubs = Knee-to-Elbow Diamonds = Tire Dips Joker #1 = 21

BUY-IN: Jump Rope (5min) Burgener Warm-up 10 Around the Worlds 15 Full Depth Gymnastics Ring Dips WOD: For Time: 50 Air Squats – 3 Rounds 3 Bear Complex (115/75) 9 Pull-ups

The t-shirt contest shirts have been ordered!  They should be here soon, so stay tuned! BUY-IN: Jumping Warm-up PVS Squat Work (F, B, OH) 5pt. Hip LIFT: 3 – 3 –