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A. In teams of three, complete as many rounds as possible in 12 minutes of: 6 Burpees 9 Kettlebell Swings Rest EXACTLY 2-minutes, then . . . B. In teams of three, complete as many rounds as possible in 12 minutes of: 6 DB Thrusters 9 Box Jumps Rest EXACTLY 2-minutes, then . . ….

5 Rounds: 5 Bear Complexes 95/65 30 Double Unders Rest 1 Minute Post Five Intervals. Power Clean, Front Squat, Push Press, Back Squat, Behind the neck push press = 1 Bear Complex *must be unbroken and you can only rest with bar off the ground The Bear Complex WOD DEMO   CrossFit Kids Class– No…

Benchmark WOD: Max Effort 5k Row 25 min time cap   Here is how today is going to roll ALL REGULAR CLASS TIMES but…….. Floor will be open, you will row when a rower becomes available. So you can come to 6am, 9am, 12p or anytime between 530 and 930 to get your row in….

A. Hang Snatch Perform 6 sets of 3 reps in 15 minutes Goal is to build up to weight used for workout – NOT MAX OUT Choose a weight that allows you to move FAST under the bar and receive the bar in a solid position for ALL 3 REPS If unable to receive the…

A. Deadlifts 5-5-5 B. 5 rounds for time: 10 Deadlifts 225/155 15 Ab Mat Sit Ups 400m Run 3m Rest After Each Round Memorial Day Murph On Monday, May 26th we will once again be participating in the annual Memorial Day Murph fundraiser. We will be performing the Hero workout “Murph” to honor fallen Navy…

2014 Spring Paleo Challenge Benchmark WOD 20 Min AMRAP 10 Thrusters 2 rounds of Cindy      

In Teams of 2 3 Rounds: 200 Meter Run 400 Meter Run 600 Meter Run *One athlete works at a time. Rest the time it takes partner to complete each interval.     Memorial Day Murph On Monday, May 26th we will once again be participating in the annual Memorial Day Murph fundraiser.  We will be performing…

“Filthy Fifty” 50 Box Jumps (24,20) 50 Jumping Pullups 50 KBS (16/12kg) 50 Walking Lunges 50 Knees to elbows 50 Push Press (45,35) 50 Back Extensions 50 Wallballs (20,14) 50 Burpees 50 DU’s   Julie Foucher: Medical Training – [video]   Memorial Day Murph On Monday, May 26th we will once again be participating in the annual Memorial…