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

Tabata Couplets DB Thrusters 35#/25# Sit Ups 2 minute rest Box Jumps 24"/20" Push Ups 2 minute rest Deadlifts 135#/95# KB Swings 35#/25# Post total [...]

Test "CrossFit Total" 3 attempts at each lift for max loads. Back Squat Press Deadlift Post each lift and total for all three. Please, arrive [...]

Level I "52 Pick Up" Hearts= KB Swings 53#/35# Diamonds= Box Jumps  24''/20'' Clubs= Wall Ball  20#/14# Spades= Squat Thrusts Go through the whole deck [...]

Level I 500m Row 4 Rounds 5 Pull Ups 10 Push Ups 15 Squats 750m Row 3 Rounds 5 Pull Ups 10 Push Ups 15 [...]

Level I 5 Rounds 100 Jump Rope Reps 15 Deadlifts  135#/95# 25 KB Swings  53#/35# Post time. Level II 1 Mile Run 50 Push Ups [...]

Level I 3 Rounds 400m Run 25 Wall Ball 20#/14# 20 Box Jumps  20" 15 Power Cleans  95#/63# Post time. Level II Front Squat  5 [...]

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

Partner Workout Alternating 200m Row x 10 (5 each person) Then, with one person working at a time, complete: 100 Pull Ups 100 Push Ups [...]

Level I 100 Sit Ups + 21-15-9 Thrusters  45#/33# Burpees Calorie Row Post times. Level II 10 Rounds 10 Wall Ball  20#/14# 1 Rope Climb [...]