Notice:  Starting 12/20/2021, our Noon classes will be scheduled for M-W-F only.  Sorry for any inconvenience.  Please, make a note of the change.

 

Level 1

EMOM for 12 minutes
Odd minutes:  1 Power Snatch + 1 Hang Power Snatch + 1 Overhead Squat    *AHAP
Even minutes:  :45   Ring Plank Hold
+
4 Rounds
20 Calorie Row
20 Wall Ball     20#/14#
20 Laces to Laces
10 Burpees
Post load and time.

 

Level 2

AMRAP in 10 minutes
20 Calorie Row
10 Pull Ups
15 Push Ups
20 Squats
– Rest 3 minutes –
AMRAP in 10 minutes
20 DB Deadlifts   50#/35#
15 DB Hang Power Clean and Jerks
15 DB Front Squats
20 Toes to Bar
– Rest 3 minutes –
AMRAP in 10 minutes
200m Run
50 Double Unders
20 Alternating Pistols
Post rep totals for each.

 

CrossFit Old School

4 Rounds
400m Run
25 Russian KB Swings    53#/35#
20 Later Box Hops   12″    R+L=1
25 Squats
20 Mt. Climbers    R+L=1
25 Sit Ups
Post time.