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

“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

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

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

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

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

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

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

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.