This week marks the 9th year that we’ve been doing CrossFit. It has been a great journey. Three gym moves, countless Beginner’s Classes and close to 3,000 workout posts. I’d like to invite each of you to share your experience, be it a certain workout or fondest memory, on our Facebook page. We will be heading down memory lane all week long. Thank you all for being part of our gym.

Level 1

800m Run
50 Goblet Squats 53#/35#
25 Burpees
25 KB Cleans Right Arm
25 KB Cleans Left Arm
25 Burpees
50 Goblet Squats
800m Run
Post time.

Level 2

5 Rounds
5 Power Cleans 185#/125#
10 HSPU
– Rest 4 minutes –
800m Run
20 CTB Pull Up / Toes to Bar Combo
20 Alternating One Arm DB Snatches 70#/50#
Post time minus rest.

Barbell Club

15 minutes to build to 1RM Snatch
+
15 minutes to build to 1RM Clean and Jerk
Post loads.

CrossFit Old School

1000m Row
1 Mile Run
1000m Row
Post time.