Announcement:  The schedule for Tuesday, July 4th, is we will only have an 8:30 a.m. class. Come celebrate our Independence Day with a fun workout!

Level 1

EMOM for 14 minutes
Odd minutes: 4 Deadlifts  + 3 Hang Power Cleans + 1 Jerk  *AHAP
Even minutes:  3 Burpee Pull Ups
+
5 Sets
15/12 Calorie Bike
5 Front Squats   135#/95#
5 Box Jumps  20″
– Rest 1 minute –
Post load and time minus 4 minutes.

 

Level 2

EMOM for 15 minutes
1st minute: 1 Squat Clean + 1 Split Jerk  *AHAP
2nd minute:  5  Half TGU  Right Arm    53#/35#
3rd minute:  5 Half TGU Left Arm
+
5 Rounds
20/16 Calorie Row
10 Alternating Front Rack Lunge Steps   115#/75#
10 CTB Pull Ups
10 HSPU’s
10 Toes to Bar
Post load and time.

 

CrossFit Old School

10 Rounds
200m Run
Odd Rounds:  15 Floor Press  95#/65# + 10 Floor Wipes  R+L=1
Even Rounds:  10 Thrusters + 10 Pull Ups
Post time.