Reminder: Our 10th Anniversary Celebration is this Saturday, December 2nd at 10:30 am.  Special anniversary workout kicks everything off at 9:00 am.  Please, join us.

 

Level 1

 

Back Squat  3,3,3,3,3
+
3 Rounds
15 Deck Squats  25#/15#
20 Push Ups
15 KB Clean and Jerks  53#/35#
20 KB Swings
250m Row
Post load and time.

 

Level 2

 

Take 12 minutes to find  1RM for Snatch
+
21 – 15 – 9
DB Thrusters Right Arm  50#/35#
GHD Sit Ups
DB Thrusters Left Arm
Calories on Assault Bike
Post load and time.

 

CrossFit Old School

 

5 Rounds
20 Walking Lunges
10 Clean and Jerks  95#/65#
400m Run
Post time.