Tuesday 7/24

1. Skill: Movement Prep   2. 7×1 Minute Rounds of:     10 Burpees Over Barbell     Max Rep Power Snatch in remaining time (155/105)     Rest 2 minutes between rounds.    SAVE THE DATES: -FREE Friday, July 27th: Bring some friends to wod with you! No CrossFit experience required. –5am Class Trial…

Monday 7/23

1. EMOM x 8:     Evens: :30s Max Rep Muscle Up     Odds: :30s Max Rep Wall Ball Shots (20/14, 10′)   2. 7 Minute AMRAP:     3-6-9-12…*     Overhead Squat (95/65)     Pull Up *Continue adding 3 reps per round until time expires. Post total number of reps to…

Saturday 7/21

9am Community Trial Class 1. Skill: Movement Prep   2. 3 Rounds For Time:     Run 200m     50m Overhead Walking Plate Lunges (45/25)     14 Supine Ring Rows*   *Feet elevated to the height of the bottom of the rings.  10am Member’s Class 1. Skill: Movement Prep   2. 5 Rounds For…

Friday 7/20

1. Pause Snatch+Snatch 3×2+1-BUILD to tough load. 2s pause at the hang. Rest 2-3 minutes between sets.  2. Pause Front Squat 3×5-Build to tough load. 1s pause in bottom. Rest 3-4 minutes between tough sets.  3. Snatch Grip Romanian Deadlift 3×8-10 reps @ 31X1, rest 2-3 minutes between sets. Use straps if needed.   Post…