Monday 8/6

1. Skill: Movement Prep    2. From 0:00-16:00:     EMOM x 16 (4 Sets):     1st: 16/14 Calorie Row     2nd: 20 Dumbbell Power Snatch (50/35lbs, alternating)     3rd: 16 Dual Dumbbell/Kettlebell Front Squats (50/35lbs, hand)     4th: Rest      From 16:00-20:00 (Teams of 2):     Max Calorie Row or Assault…

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Saturday 8/4

9am Community Trial Class 1. Skill: Movement Prep   2. For Time:     10-9-8-7-6-5-4-3-2-1 Kettlebell Swings (53/35)     Run 100m    *SAVE THE DATES* -TODAY at noon: Come out to Railhead BBQ (Montgomery Street) to wish Coach Josh well as he embarks on a head coaching position and welcomes another baby to the family…

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Friday 8/3

DON’T FORGET, OUR CROSSFIT GAMES WATCH PARTY IS TONIGHT @ 7PM! JOIN US TO WATCH THE ELITE OF THE SPORT COMPETE!  1. Turkish Get Up-Build to a moderately tough set of 3/side. Rest as needed between sets.    2. 21-15-12-9 For Time:     Chest-to-Bar Pull Ups     Ring Push Ups     100′ Bear…

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Thursday 8/2

1. Skill: Movement Prep    2. For Time:      BUY IN: Row 2000m     Directly into…     150 Double Unders     50 Deadlifts (185/135)     150 Double Unders   SAVE THE DATES: -5am Class Trial Period Starts THIS WEEK! We will run a 5am class on Monday, Wednesday, & Friday mornings as a…

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