Level I 800m Run 20 Box Jumps   20" 10 Wall Ball  20#/14# 30 Sit Ups 400m Run 30 Box Jumps 20 Wall Ball 50 Sit [...]

Level I 3 Rounds 400m Run 15 DB Hang Squat Cleans  35#/25# 15 DB Push Press 15 DB Walking Lunges Post time. Level II KB [...]

Level I 3 Rounds 15 Wall Ball  20#/14# 10 Burpees + 1 Mile Run Post times. Level II 7 Rounds 1 Rope Climb 10 HSPU's [...]

Level I 5 Rounds 200m Run 15 Pull Ups 10 Thrusters   75#/53# 25 Sit Ups Post time. Level II 5 Rounds 5 Clean and Jerks  [...]

8:30am - 10:00am Open Gym 10:00am Free Class The workout will be posted in the gym.  

EMOM for 15 minutes 3 Deadlift 225#/155# 5 Burpees Post Rx or not and/or weight used.

Level I All one workout. 3 Rounds 15 Back Squats  45#/33# 15 Press 15 Box Jumps  24"/20" 1 Mile Run 3 Rounds 15 Front Squats 15 Push [...]

Level I "CrossFit Baseball" In teams of 3 persons, score AMRAP in 20 minutes. First Base-15 Med Ball Cleans  20#/16# Second Base-12 Burpees Third Base- [...]

Level I AMRAP in 20 Minutes 200m Run 5 Pull Ups 10 Push Ups 15 Squats Post rounds and reps. Level II Snatch Balance  2,2,2,2 [...]

Level I 3 Rounds 100 Jump Rope Reps  (50 Double Unders) 30 Sit Ups 30 KB Swings  53#/35# 30 Box Jumps  20" Post times. Level [...]