Choose One "Helen" 3 Rounds 400m Run 21 KB Swings  53#/35# 12 Pull Ups Or "Nancy" 5 Rounds 400m Run 15 Overhead Squats  95#/63# Or "Angie" [...]

Level 1 5 Rounds 10 Deadlifts 135#/95# 15 Lateral Bar Jumps 20 Mt. Climbers 200m Run Post time. Level II 7 Rounds 5 HSPU's 10 [...]

Level 1 Overhead Squat  3,3,3,3,3 + 3 Rounds 50 Squats 20 Hand Release Push Ups 30 KB Swings  53#/35# Post load and time. Level II [...]

Level 1 3 Rounds 750m Row 25 Med Ball Cleans  20#/14# 15 Pull Ups Post time. Level II 10 Muscle Ups 20 Thrusters  95#/63# 30 [...]

Level 1 3 Rounds 100 Jump Rope Reps 20 Deck Squats   25#/15# 20 Overhead Walking Lunges  25#/15# 20 Box Jumps  24"/20" Post time. Level II [...]

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

4 Rounds 5 Squat Clean Thrusters 135#/93# 10 HSPU 15 Toes to Bar 20 Pistols 25 Ball Slams 25#/20# Post total time.

Partner Workout 3 Rounds P1 50 Sit Ups P2 Max Box Jumps  24"/20" Each partner will do each movement 3 times. Person doing Sit Ups must [...]

Level 1 1 Mile Run 5 Rounds 20 Wall Ball  20#/14# 50 Jump Rope Reps 1 Mile Run Post time. Level II "Nasty Girls" 3 Rounds [...]

Level 1 "Weakness Wednesday" Take 20 minutes to work on your most glaring CrossFit exercise weakness.  Ask you trainer for aany suggestions as to what [...]