Today's WOD:
A. Every 90 seconds, for 15-minutes (10 sets):
Snatch x 1 rep

Loads per set (by %) – 55, 65, 70, 75, 80, 85, 90, 95, 101, 101+

B. For time:
Row 2000 Meters
12 Front Squats (155/105 lbs)
12 Strict Handstand Push-Ups
10 Front Squats
10 Strict Handstand Push-Ups
8 Front Squats
8 Strict Handstand Push-Ups

Today's WOD:
A. For time:
Run 1600 meters
30 Burpees
15 Deadlifts (275/185 lbs)
Run 1200 meters
20 Burpees
10 Deadlifts (275/185 lbs)
Run 800 meters
10 Burpees
5 Deadlifts (275/185 lbs)

Today's WOD:

A. Every 90 seconds, for 15 minutes:

Power Clean x 2 reps

Build over the course of the 15-minutes. Must tap and go!

B. Four rounds for time of:

15 Pull-Ups

30 Wall Ball Shots (20/14 lbs)

60 Double-Unders

Today's WOD:
A. Three sets of:
Back Squat x 8-10 reps
Rest as needed

Work as heavy as you can for each set.

B. Three sets, for max reps, of:
Complete as many reps as possible in 60 seconds of:
135/95 lbs. Ground to Overhead
(snatch, clean & jerk . . . it’s all good)
Rest 3 minutes between sets

Today's WOD:
Scheduling Reminder: We are CLOSED today! See you Monday for Normal Class Schedule.

At the beach:
A. For time:
Run 3-miles

B. For time:
Swim 500 Meters

Today's WOD:
Scheduling Reminder: In honor of the CrossFit Games, we will be CLOSED today and tomorrow (Saturday, July 26th).

At your local park, with a pull-up bar.
A. Two sets, not for time, of:
Run 400 Meters @ 70-80%
Pull-Ups x 7-10 reps

B. For time:
Run 1 Mile
60 Pull-Ups
Run 1 Mile

Today's WOD:
A. Three sets, not for time of:
Double Unders x 30-40 reps
Strict Handstand Push-Ups x 10-12 reps
(add deficit if these are easy for you, if you don’t have them, perform L-seated DB presses)

B. In teams of two, partitioning reps however you like, only one partner working at a time, complete:
100 Burpees
100 Dumbbell Ground to Overhead
100 Box Jump Overs (24/20")

The non-working partner must be in the designated resting position in order for the reps to count torwards their total:
Burpees – Dumbbells extended overhead
Dumbbell Ground to Overhead – Hanging from a Pull-Up Bar
Box Jump Overs – Plank from Elbows

Schedule for this week:
Friday, July 25th - CLOSED
Saturday, July 26th - CLOSED
Monday, July 28th - Normal Class Schedule

*Outdoor workouts will be provided for Friday and Saturday! No kids class until Tuesday, July 29th at 3:30pm.

Today's WOD:
A. Take 15 minutes to build to today’s 1-RM Jerk

B. Against a 3 minute running clock, complete:
500 Meter Row
Wall Ball Shots x Max reps
Rest 3 minutes

Repeat for a total of four sets.

Schedule for this week:
Thursday, July 24th - Normal Class Schedule
Friday, July 25th - CLOSED
Saturday, July 26th - CLOSED
Monday, July 28th - Normal Class Schedule

*Outdoor workouts will be provided for Friday and Saturday! No kids class until Tuesday, July 29th at 3:30pm.

Today's WOD:
A. Take 20 minutes to build to today’s 1-RM Clean

B. “Five-Minute Capacity Test”
Complete as many rounds and reps as possible in 5 minutes of:
5 Squat Cleans (135/95 lbs.)
10 Burpees Over the Barbell

Schedule for this week:
Wednesday, July 23rd - Normal Class Schedule
Thursday, July 24th - Normal Class Schedule
Friday, July 25th - CLOSED
Saturday, July 26th - CLOSED
Monday, July 28th - Normal Class Schedule

*Outdoor workouts will be provided for Friday and Saturday! No kids class until Tuesday, July 29th at 3:30pm.

Today's WOD:
A. Take 20 minutes to build to today’s 1-RM Snatch

B. Three rounds each for time of:
500 Meter Row
20 Kettlebell Swings (53/35 lbs)
20 Toes to Bar
Rest 2-minutes

Schedule for this week:
Wednesday, July 23rd - Normal Class Schedule
Thursday, July 24th - Normal Class Schedule
Friday, July 25th - CLOSED
Saturday, July 26th - CLOSED
Monday, July 28th - Normal Class Schedule

*Outdoor workouts will be provided for Friday and Saturday! No kids class until Tuesday, July 29th at 3:30pm.

Today's WOD:
A. Two sets, not for time, of:
Scapular Wall Slides x 6-8 reps @ 3030
Quadruped Extension-Rotation x 10 each

B. In teams of 2, with only one person working,  complete for time:
Run 400 Meters (together)
100 Box Jump-Overs (24″/20″)
Run 400 Meters (together)
100 Kettlebell Swings (53/35)
Run 400 Meters (together)
100 Wall Balls (30/20)
Run 400 Meters (together)

*You may not begin until both athletes are back from the run.

Today's WOD:
A. Three sets, not for time of:
Double Unders x 30-40 reps
Strict Handstand Push-Ups x 10-12 reps
(add deficit if these are easy for you, if you don’t have them, perform L-seated DB presses)

B. For time:
Row 1000 Meters
50 Burpees Over the Barbell
30 Hang Power Cleans (155/105 lbs)

Schedule for next week:
Wednesday, July 23rd - Normal Class Schedule
Thursday, July 24th - Normal Class Schedule
Friday, July 25th - CLOSED
Saturday, July 26th - CLOSED
Monday, July 28th - Normal Class Schedule

*Outdoor workouts will be provided for Friday and Saturday!

Today's WOD:
A. Take 15 minutes to build to today’s 1-RM Snatch

B. Take 15 minutes to build to today’s 1-RM Clean

C. Four sets of:
Front Squat x 2 reps
Rest as needed

Schedule for next week:
Wednesday, July 23rd - Normal Class Schedule
Thursday, July 24th - Normal Class Schedule
Friday, July 25th - CLOSED
Saturday, July 26th - CLOSED
Monday, July 28th - Normal Class Schedule

*Outdoor workouts will be provided for Friday and Saturday!

Today's WOD:
A. Take 15 minutes to build to today’s 1-RM Jerk

B. For time:
Row 2000 Meters (buy-in)

Complete rounds of 21, 15 and 9 reps of:
Hang Squat Snatch (115/75 lbs)
Toes to Bar

Today's WOD:
A. Five sets of:
Power Clean x 1.1 @ 90-95% of 1-RM
(rest 10 seconds between singles)
Rest 2 minutes

B. For time:
100 Double Unders
50 Wall Ball Shots (20/14 lb)
40 Burpees
30 Alt. Dumbbell Snatches (70/50 lb)
40 Burpees
50 Wall Ball Shots (20/14 lb)
100 Double Unders

Today's WOD:
A. Quickly work up to a heavy Muscle Snatch;
and then,

Five sets of:
Power Snatch x 1.1
Rest 3 minutes between sets

B. Three sets for times of:
20 Kettlebell Swings (32/24 kg)
15 Chest-to-Bar Pull-Ups
10 Overhead Squats (135/95 lbs)
Rest 3 minutes

Today's WOD:

A. Three sets, not for time – slow and perfect:

10-15 Air Squats with Slingshot or Mini-Band Around Knees

Monster Walk with Mini-Band

Lateral Shuffle with Mini-Band

B. In teams of 2, complete four rounds for time of:

40 Calories on the Rower 

40 Thrusters (95/65 lbs)

400 Meter Run (together)

No dropping the barbell!

Today's WOD:
A. Take 15 minutes to build to today’s 1-RM Snatch

B. Take 15 minutes to build to today’s 1-RM Clean & Jerk

C. Five sets of:
Front Squat x 2 reps
Rest as needed

Build over the course of the five sets to your heaviest double.

Today's WOD:
A. Three sets, not for time, of:
Double-Unders x max unbroken reps
Max L-sit Hold

B. Complete as many reps as possible in 6 minutes of:
30 Wall Ball Shots (20/14 lb)
30 Toes to Bar
30 Box Jumps (24″/20″)
30 Sumo-Deadlift High-Pull (70/53 lbs KB)
30 Burpees

Rest 3-minutes, then complete the following…

C. For time:
30 Wall Ball Shots (20/14 lb)
30 Toes to Bar
30 Box Jumps (24″/20″)
30 Sumo-Deadlift High-Pull (70/53 lbs KB)
30 Burpees
800 Meter Run

Today's WOD:
A. Take 20 minutes to build to today’s 1-RM Split Jerk

B. Complete as many rounds and reps in 12 minutes of:
6 Strict Handstand Push-ups
8 Pull-Ups
10 Kettlebell Swings (70/53 lbs)

(If you don’t have strict HSPU, perform L-seated DB presses.)

Today's WOD:

A. Five sets of:

Power Clean x 1.1.1 @ 85-90% of 1-RM

(rest 10 seconds between singles)

Rest 2 minutes

B. Five rounds for time of:

5 Deadlifts (275/185 lbs)

10 Burpees over the Barbell

Rest exactly 5 minutes, and then…

C. “Karen”

150 Wall Ball Shots (20/14 lb)

Today's WOD:
A. Work up to a heavy Muscle Snatch;
and then,

Five sets of:
Power Snatch x 1.1.1
Rest 2 minutes between sets

B. Four sets for times of:
Row 500 Meters
5 Ground to Overhead (185/125 lbs)
15 Toes-to-Bar
Rest 3 minutes

Today's WOD:
Scheduling Reminder: In honor of the Fourth of July, we will be following a Holiday Schedule - 8:00am and 9:30am classes only!
"Abbate"
For time:
Run 1-Mile
21 Clean and Jerks (155/105 lbs)
Run 800 Meters
21 Clean and Jerks
Run 1-Mile

8:00am Class:
Heat 1: Kyle, Danny, Ryan B., Paul, Byron, Kai, Joanna, Sarah V., Dana, Julie, Brie, and Sharnell
Heat 2: Vic, Orion, Kurt, James, Shelley, Nela, Jade, Jenna, Abi, Kate, and Kellie

9:30am Class:
Heat 1: Glenn, Ryan S., Jorge, Sarah S., Carly, Linzy, Rachel, Harmony, and Joyce
Heat 2: Ken, Jose, Chad, Syd, Lee, Kathleen, Janet, Alicia, and Shaunei

In honor of the 4th of July rock RED, WHITE, and BLUE at tomorrow's workout!

Today's WOD:
Scheduling Reminder for TOMORROW: In honor of the Fourth of July, we will be following a Holiday Schedule - 8:00am and 9:30am classes only! Make sure you sign-up for a class. Thanks!
A. 5 sets of:
Front Squat x 1 rep
Rest as needed

Build to something heavy for today.

B. Complete as many reps as possible in 3 minutes of:
20 Pull-Ups
40 Kettlebell Swings (53/35 lbs)
60 Wall Ball Shots (20/14 lbs)
Rest exactly 3 minutes, and then . . .

C. For time:
20 Pull-Ups
40 Kettlebell Swings (53/35 lbs)
60 Wall Ball Shots (20/14 lbs)
Run 800 Meters

8:00am Class:
Heat 1: Kyle, Danny, Ryan B., Paul, Byron, Kai, Joanna, Sarah V., Dana, Julie, Brie, and Sharnell
Heat 2: Vic, Orion, Kurt, James, Shelley, Nela, Jade, Jenna, Abi, Kate, and Kellie

9:30am Class:
Heat 1: Glenn, Ryan S., Jorge, Sarah S., Carly, Linzy, Rachel, Harmony, and Joyce
Heat 2: Ken, Jose, Chad, Syd, Lee, Kathleen, Janet, Alicia, and Shaunei

Today's WOD:
A. Three sets, not for time, of:
Muscle-Ups x 3-8 reps
Nose-to-Wall Handstand Hold x 60-90 seconds

B. Eight attempts of Jerk
(all attempts between 80-95%)
Rest 2-3 minutes between attempts

C. Three sets for times:
Row 500 meters
20 Burpees Over the Erg
Rest 4 minutes

Today's WOD:
A. Three sets, not for time of:
Double Unders x 30-40 reps
Strict Handstand Push-Ups x 10-12 reps
(add deficit if these are easy for you, if you don’t have them, perform L-seated DB presses)

B. Five sets of:
Power Clean x 1.1.1 @ 80-90% of 1-RM
(rest 10 seconds between singles)
Rest 3 minutes

C. Complete as many round and reps as possible in 12 minutes of:
5 Power Cleans (155/105 lbs)
10 Chest-to-Bar Pull-Ups
30 Double-Unders