Today's Workout:
A. Every 2 minutes, for 16 Minutes (8 sets) of:
Split Jerk x 1 rep

Build to today’s heavy single.

Followed by…

One set of:
Strict Press x Max Reps @ 75% of 1-RM Press

B. For time:
21 Hang Power Cleans (135/95),
21 Burpees Over Bar
100 Double-Unders
15 Hang Power Cleans (135/95),
15 Burpees Over Bar
75 Double-Unders
9 Hang Power Cleans (135/95)
9 Burpees Over Bar
50 Double Unders

C. "Optional Accessories"
For completion:
Tuck Rock to Tuck Press Hold x 30 reps

followed by…

Three sets of:
Hand Plank Shoulder Taps x 60 seconds
(perform at max speed)

Today's Workout:
A. Every 2-minutes for 8-minutes (4 sets):
Back Squat
* Set 1 – 5 reps @ 55%
* Set 2 – 3 reps @ 65%
* Set 3 – 1 rep @ 75%
* Set 4 – 1 rep @ 85%

Every 3-minutes for 12-minutes (4 sets):
* Set 5 – 1 rep @ 90%
* Set 6 – 1 rep @ 95%
* Set 7 – 1 rep @ 101-102%
* Set 8 (optional) – Exceed Set 7 weight

B. "Fran"
21-15-9 rep rounds for time, of:
Thrusters (95/65 lbs)*
Pull-ups

*ABSOLUTELY NO DROPPING BARBELLS! Show control to the floor with the barbell or it will be a NO REP!

C. "Optional Accessories"
Three sets of:
L-Sit Flutter Kicks on Kettlebells x 15-30 seconds
Rest as needed

Today's Workout:
A. Take 20 minutes to establish a 1-RM Clean.

(You may elect to do either a power or full – which ever allows you to lift more, but please note below next to the weight lifted whether it was a full or power clean.)

B. Three rounds for time of:
Run 400 meters
15 Toes to Bar
9 Front Squats (195/135 lbs)

Time cap: 18-minutes

C. "Optional Accessories"
Three sets of:
Alternating Single-Leg Cross Toes to Bar x 20 reps
Rest as needed

followed by…

100 Hollow Body Bounces

Today's Workout:
A. 3 sets not for time, of:
Muscle-ups x 4-8 reps
Double-Unders x 40-50 reps

B. Every 2-minutes for 12-minutes (5 sets):
Pause Front Squat @ 24X1 + Front Squat

Build over the course of the five sets to your heaviest set possible within the tempo guidelines.

C. Complete as many rounds and reps as possible in 12 minutes of
24/20 Calories of Rower
16 Burpee Box Jump Overs (24″/20″)
8 Strict Handstand Push-Ups*

*If proficient, you may perform these at a STRICT deficit (2-4").

Today's Workout:

IMPORTANT ANNOUNCEMENT: MONDAY'S (7/25) 6:00AM AND 8:30AM CLASSES ARE CANCELLED DUE TO FLOODING AT THE GYM. We apologize for the inconvenience and will update you about the rest of classes as soon as we can.

A. Every 2 minutes, for 6 minutes (3 sets):
Muscle Snatch x 2 reps

Keep the barbell close and be quick and aggressive in your turnover.

Immediately followed by…

Every 2 minutes, for 12 minutes (6 sets):
3-Position Snatch @ 65-75%
(high hang, mid-thigh, and then from 2″ below the knee)

B. 10-9-8-7-6-5-4-3-2-1 reps of:
Power Snatch (95/65 lbs)
Overhead Squat
Chest to Bar Pull-ups

*ABSOLUTELY NO DROPPING THE BARBELL. CONTROL TO THE FLOOR.

C. "Optional Accessories"
3 sets of:
60 second Straight-leg Bottom Balance
60 second Reverse Plank from Hands
10 L-seated Straight Leg Lifts (slow and controlled)

IMPORTANT ANNOUNCEMENT: MONDAY'S (7/25) 6:00AM AND 8:30AM CLASSES ARE CANCELLED DUE TO FLOODING AT THE GYM.

We apologize for the inconvenience and will update you about the rest of classes as soon as we can.

Today's Workout:
A. Every 3 minutes, for 9 minutes (3 sets):
Back Squat x 8 reps @ 70-75% of 1-RM

B. 2 rounds for time:
30 Wall Ball Shots (20/14 lbs)
30 Sumo deadlift High-pull (75/55 lbs)
30 Box Jumps (20″ box)
30 Push Press (75/55 lbs)
30 Calorie Row

Time cap: 25-minutes

Absolutely NO DROPPING the Barbells! Please don't break our bumper plates.

C. "Optional Accessories"
Three sets of:
Glute-Ham Raises x 10 reps
Barbell Glute Bridges x 6 reps @ 3011
Rest as needed

Today's Workout:
A. Every 2 minutes, for 20 minutes (10 sets):
2 Snatches + 1 Overhead Squat

Perform 2 snatches, and upon standing from the second, perform one additional overhead squat.

B. For time:
Run 400 Meters
10 Squat Snatches (135/95 lbs)
20 Burpees Over the Barbell
Run 800 Meters
20 Burpees Over the Barbell
10 Squat Snatches (135/95 lbs)
Run 400 Meters

C. "Optional Accessories"
3 sets of:
60 second Straight-leg Bottom Balance
60 second Plank on Elbows
30 Elbow Jacks

Class Schedule during the 2016 CrossFit Games Week:
Wednesday, July 20th: 6am, 8:30am, Noon, 4pm, 5pm, and 6pm
Thursday, July 21st: 6am, 8:30am, Noon, 4pm, 5pm, and 6pm
Friday, July 22nd: CLOSED
Saturday, July 23rd: CLOSED
Sunday, July 24th: CLOSED
Monday, July 25th: Normal Class Schedule

As always, please take care of the gym and each other. Listen to the coaches and please make sure you register for classes on MINDBODY. No visitors or out-of-town guests will be allowed this week. We apologize for the inconvenience. Thanks!

Today's Workout:

A. Every 3 minutes, for 18 minutes (6 sets):

Deadlift x 3 reps

*Set 1 – 3 reps @ 70-75%

*Set 2 – 3 reps @ 75-80%

*Set 3 – 3 reps @ 80-85%

*Set 4 – 2 reps @ 85-90%

*Set 5 – 3 reps @ 80-85%

*Set 6 – 3 reps @ 80-85%

B. Complete as many rounds and reps as possible in 12 minutes of:

12 Kettlebell Walking Lunges (53/35 lbs)

9 Toes to Bar

6 Strict Handstand Push-Ups

C. "Optional Accessories"

Three sets of:

Dumbbell Floor Press x 6-8 reps

Bent-Over Reverse DB Flyes x 20 reps

Rest as needed

Class Schedule during the 2016 CrossFit Games Week:
Tuesday, July 19th: 6am, 8:30am, Noon, 4pm, 5pm, and 6pm
Wednesday, July 20th: 6am, 8:30am, Noon, 4pm, 5pm, and 6pm
Thursday, July 21st: 6am, 8:30am, Noon, 4pm, 5pm, and 6pm
Friday, July 22nd: CLOSED
Saturday, July 23rd: CLOSED
Sunday, July 24th: CLOSED
Monday, July 25th: Normal Class Schedule

Please make sure you register for classes on MINDBODY. No visitors or out-of-town guests will be allowed during this week. We apologize for the inconvenience. Thanks!

Today's Workout:
A. Every 3 minutes, for 9 minutes (3 sets):
Back Squat x 8 reps @ 70-75% of 1-RM

B. 2 rounds for time:
30 Wall Ball Shots (20/14 lbs)
30 Sumo deadlift High-pull (75/55 lbs)
30 Box Jumps (20″ box)
30 Push Press (75/55 lbs)
30 Calorie Row

Time cap: 25-minutes

Absolutely NO DROPPING the Barbells! Please don't break our bumper plates.

C. "Optional Accessories"
Three sets of:
Glute-Ham Raises x 10 reps
Barbell Glute Bridges x 6 reps @ 3011
Rest as needed

Class Schedule during the 2016 CrossFit Games Week:
Thursday, July 21st: 6am, 8:30am, Noon, 4pm, 5pm, and 6pm
Friday, July 22nd: CLOSED
Saturday, July 23rd: CLOSED
Sunday, July 24th: CLOSED
Monday, July 25th: Normal Class Schedule

As always, please take care of the gym and each other. Listen to the coaches and please make sure you register for classes on MINDBODY. No visitors or out-of-town guests will be allowed this week. We apologize for the inconvenience. Thanks!

Today's Workout:
A. Every 90 seconds, for 15 minutes (10 sets):
Hang Clean + Clean

Suggested loads per set (by %): 50, 55, 60, 65, 70, 75, 80, 80, 85, 85

B. 5 rounds each for time, of:
25/20 Cals on the Rower
10 Chest to Bar Pull-ups
Rest 2-minutes between rounds

C. "Optional Accessories"
Three sets of:
Hollow Rocks x 20 reps
Weighted V-ups x 20 reps
Rest as needed

Class Schedule during the 2016 CrossFit Games Week:
Monday, July 18th: 6am, 8:30am, Noon, 4pm, 5pm, and 6pm
Tuesday, July 19th: 6am, 8:30am, Noon, 4pm, 5pm, and 6pm
Wednesday, July 20th: 6am, 8:30am, Noon, 4pm, 5pm, and 6pm
Thursday, July 21st: 6am, 8:30am, Noon, 4pm, 5pm, and 6pm
Friday, July 22nd: CLOSED
Saturday, July 23rd: CLOSED
Sunday, July 24th: CLOSED
Monday, July 25th: Normal Class Schedule

As always, please take care of the gym and each other. Listen to the coaches and please make sure you register for classes on MINDBODY. No visitors or out-of-town guests will be allowed this week. We apologize for the inconvenience. Thanks!

Today's Workout:
A. 3 sets not for time, of:
Muscle-ups x 3-6 reps
Strict Handstand Push-ups x 8-20 reps
Alternating Pistols x 16-20 reps

B. Every 2-minutes for 16-minutes (8 sets):
Bench Press x 3 reps @ 80+%

Immediately followed by...

One set of:
30 seconds of Wide Grip Push-ups x Max Reps
30 seconds of Normal Grip Push-ups x Max Reps
30 seconds of Close Grip Push-ups x Max Reps

C. In pairs, alternating full rounds, complete as many rounds as reps as possible in 20-minutes, of:
3 Power Snatch (135/95 lbs)
6 Kettlebell Swings (70/53 lbs)
9 Box Jumps (24/20")

Class Schedule during the 2016 CrossFit Games Week:
Monday, July 18th: 6am, 8:30am, Noon, 4pm, 5pm, and 6pm
Tuesday, July 19th: 6am, 8:30am, Noon, 4pm, 5pm, and 6pm
Wednesday, July 20th: 6am, 8:30am, Noon, 4pm, 5pm, and 6pm
Thursday, July 21st: 6am, 8:30am, Noon, 4pm, 5pm, and 6pm
Friday, July 22nd: CLOSED
Saturday, July 23rd: CLOSED
Sunday, July 24th: CLOSED
Monday, July 25th: Normal Class Schedule

Please make sure you register for classes on MINDBODY. No visitors or out-of-town guests will be allowed during this week. We apologize for the inconvenience. Thanks!

Today's Workout:
A. Every 3 minutes, for 18 Minutes (6 sets) of:
Split Jerk x 2 reps @ 80+%

Build in weight over the six sets.

One set of:
Push Press x Max Reps @ 75%

B. 5 rounds for time, of:
5 Squat Clean Thrusters (135/95 lbs)
10 Chest to Bar Pull-ups
Run 400 Meters

C. "Optional Accessories"
Three sets of:
Dumbbell Floor Press x 6-8 reps
Bent-Over Reverse DB Flyes x 20 reps
Rest as needed

Today's Workout:
A. Every 2 minutes, for 12 minutes (6 sets):
Back Squat x 2 reps @ 90+%

Followed by…

One set of:
Back Squat x Max Reps @ 75%

B. Three sets for times of:
30 Calories of Rower or Assault Bike
20 Deadlifts (185/135 lbs)
Rest 2-minutes

Class Schedule during the 2016 CrossFit Games Week:
Monday, July 18th: 6am, 8:30am, Noon, 4pm, 5pm, and 6pm
Tuesday, July 19th: 6am, 8:30am, Noon, 4pm, 5pm, and 6pm
Wednesday, July 20th: 6am, 8:30am, Noon, 4pm, 5pm, and 6pm
Thursday, July 21st: 6am, 8:30am, Noon, 4pm, 5pm, and 6pm
Friday, July 22nd: CLOSED
Saturday, July 23rd: CLOSED
Sunday, July 24th: CLOSED
Monday, July 25th: Normal Class Schedule

Please make sure you register for classes on MINDBODY. No visitors or out-of-town guests will be allowed during this week. We apologize for the inconvenience. Thanks!

Today's Workout:
A. Every 2-minutes, for 16-minutes (8 sets):
Hang Power Clean + Power Clean

Build to today’s heavy complex.

B. Complete as many rounds and reps as possible in 12 minutes of:
9 Power Cleans (185/125 lbs)
6 Front Squats (185/125 lbs)
3 Push Press (185/125 lbs)

C. "Optional Accessories"
Three sets of:
Glute-Ham Raises x 10 reps
Barbell Glute Bridges x 6 reps @ 3011
Rest as needed

Class Schedule during the 2016 CrossFit Games Week:
Monday, July 18th: 6am, 8:30am, Noon, 4pm, 5pm, and 6pm
Tuesday, July 19th: 6am, 8:30am, Noon, 4pm, 5pm, and 6pm
Wednesday, July 20th: 6am, 8:30am, Noon, 4pm, 5pm, and 6pm
Thursday, July 21st: 6am, 8:30am, Noon, 4pm, 5pm, and 6pm
Friday, July 22nd: CLOSED
Saturday, July 23rd: CLOSED
Sunday, July 24th: CLOSED
Monday, July 25th: Normal Class Schedule

Please make sure you register for classes on MINDBODY. No visitors or out-of-town guests will be allowed during this week. We apologize for the inconvenience. Thanks!

Today's Workout:
A. Every 2-minutes for 12-minutes (6 sets):
Front Squat x 3 reps

Load by how you feel.

B. Complete as many rounds and reps as possible in 3 minutes of:
5 Burpee Box Jump Overs (24″/20″)
10 Toes to Bar
Rest 2 minutes, then repeat for a total of 4 sets.

C. "Optional Accessories"
2 sets of:
60 second Straight-leg Bottom Balance
60 second Reverse Plank Hold on Hands
30 Elbow Jacks

Class Schedule during the 2016 CrossFit Games Week:
Monday, July 18th: 6am, 8:30am, Noon, 4pm, 5pm, and 6pm
Tuesday, July 19th: 6am, 8:30am, Noon, 4pm, 5pm, and 6pm
Wednesday, July 20th: 6am, 8:30am, Noon, 4pm, 5pm, and 6pm
Thursday, July 21st: 6am, 8:30am, Noon, 4pm, 5pm, and 6pm
Friday, July 22nd: CLOSED
Saturday, July 23rd: CLOSED
Sunday, July 24th: CLOSED
Monday, July 25th: Normal Class Schedule

Please make sure you register for classes on MINDBODY. No visitors or out-of-town guests will be allowed during this week. We apologize for the inconvenience. Thanks!

Today's Workout:
A. Every 2 minutes for 6 minutes (3 sets):
Snatch x 3 reps

Followed by…

Every 2 minutes for 6 minutes (3 sets):
Snatch x 2 reps

Followed by…

Every 2 minutes, for 8 minutes (4 sets):
Snatch x 1 rep

B. "Jackie"
For time:
1000 Meter Row
50 Thrusters (45/33 lbs)
30 Pull-ups

ABSOLUTELY NO DROPPING THE BARBELL!

C. "Optional Accessories"
Three sets of:
GHD Hip Extensions x 15 reps
Kettlebell Side Bends x 20 reps each side
Rest as needed

Today's Workout:
A. 3 sets not for time, of:
Muscle-ups x 3-6 reps
Strict Handstand Push-ups x 8-20 reps
Alternating Pistols x 16-20 reps

B. Every 2-minutes for 16-minutes (8 sets):
Bench Press x 3 reps @ 80%

Immediately followed by...

One set of:
Bench Press x 6 reps @ 85+%

C. Partner Chipper:
20 Man Makers (45/35)
30 Burpee Box Jumps (24/20")
40 DB Snatches
50 Calories Assault Bike or Rower
40 DB Snatches
30 Burpee Box Jumps
20 Man Makers

*One person working at a time. Shared work.

Today's Workout:
A. Every 2-minutes for 16-minutes (8 sets):
Split Jerk x 2 reps @ 80%

Followed by…

One set of:
Push Press x Max Reps @ 75%

B. Four rounds for time of:
6 Hang Cleans (155/105 lbs)
8 Burpee Box-Jump-Overs (24″/20″)
12 Toes to Bar

C. Three sets of:
Barbell Glute Bridges x 8 reps @ 2011
Rest as needed
Banded Good Mornings x 20 reps
Rest as needed

Today's Workout:
A. Every 90 seconds for 12 minutes (8 sets):
Back Squat x 2 reps @ 90%

Followed by…

One set of:
Back Squat x 8 reps @ 75%

B. "Grace"
For time:
30 Clean and Jerks (135/95 lbs)

C. 3 sets of:
60 second Straight-leg Bottom Balance
30 second (each side) Side Hand Plank w/ Hip Circles
30 Elbow Jacks

Today's Workout:
A. Every two minutes, for 6 minutes (3 sets):
2 Clean Lift-Offs + Power Clean + Jerk

Followed by…

Every two minutes, for 6 minutes (3 sets):
1 Clean Lift-Off + Clean + Jerk

Followed by…

Every two minutes, for 6 minutes (3 sets):
Clean & Jerk

Build over the course of the 9 sets.

B. Every minute, on the minute, for 21 minutes (7 sets) of:
Minute 1 – 12 Front Rack Lunges (135/95 lbs)
Minute 2 – 15 Kettlebell Swings (70/53 lbs)
Minute 3 – 15/12 Cals on the Rower

Today's Workout:
A. Every two minutes, for 12 minutes (6 sets):
Front Squat x 1 rep @ 32X1

Build to today’s 1-RM.

Immediately followed by…

Every two minutes, for 6 minutes (3 sets):
Front Squat x 2 reps @ 32X1

*Set 1 – 90% of today’s 1-RM
*Set 2 – 85% of today’s 1-RM
*Set 3 – 80% of today’s 1-RM

B. Complete as many rounds and reps as possible in 14-minutes, of:
70 Double-Unders
7 Deadlifts (275/185 lbs)
7 Strict Handstand Push-Ups

Today's Workout:
Scheduling Reminder: We are following a holiday schedule in honor of the 4th of July with 7:00am, 8:30am, and 10:00am classes only. Please make sure you are registered on MINDBODY. Thanks!
A. Every 90 seconds for 3 sets:
High Hang Snatch x 1 rep @ 55-65%

Followed by…

Every 90 seconds for 3 sets:
Hang Snatch x 1 rep @ 65-75%

Followed by…

Every 2 minutes, for 8 minutes (4 sets):
3-Position Snatch @ 75-80%
(high hang, mid-thigh, and then 2″ Below the Knee)

B. Partner "Holbrook"
In pairs, alternating full rounds, complete 10 rounds each, of:
5 Thrusters (115/75 lbs)
10 Pull-ups
Run 100 Meters

Time cap: 35-minutes

Today's Workout:
A. Every minute, on the minute, for 12 minutes (4 sets):
Minute 1 – 6-10 Strict Handstand Push-Ups
Minute 2 – 6-10 Chest to Bar Pull-ups
Minute 3 – 30 Unbroken Double Unders

B. Every 2-minutes for 16-minutes (8 sets):
Bench Press x 3 reps @ 75%

Followed by...

One set of:
30 seconds of Wide Grip Push-ups x Max Reps
30 seconds of Normal Grip Push-ups x Max Reps
30 seconds of Close Grip Push-ups x Max Reps

C. “Team Jerry”
In pairs, complete the following for time, of:
Run 1 Mile
Row 2,000 Meters
Run 1 Mile

Partners change every 200m, on both the run and row.
Post teams and times to comments.

Today's Workout:
A. Every 2-minutes for 16-minutes (8 sets):
Split Jerk x 3 reps @ 75-78%
(goal is 2-3% more than last week)

Followed by…

One set of:
Push Press x Max Unbroken Reps @ 75% of last weeks 1-RM

B. 5 sets for times of:
50 Double-Unders
15 Dumbbell Squat Cleans (45/30 lbs)
15 Burpees
Rest 2-minutes between sets

C. "Optional"
3 sets of:
Kettlebell Side Bends x 20 reps each
Hollow Rocks x 30 seconds
Seated L-Sit Double Leg Lifts x 30 seconds
Rest as needed