Friday August 30

REMINDER!! LABOR DAY, MONDAY SEPTEMBER 2, WE ARE CLOSED 4 rounds for time, alternating arms each round, of: 10 single-arm squat snatches 8 Clapping Push ups 6 single-arm push presses 4 single-arm Turkish get-ups 50/35

Thursday August 29

Row 2,000 meters 21 Bar Facing Burpees 15 thrusters Row 1,000 meters 15 Bar Facing Burpees 12 thrusters Row 500 meters 9 Bar Facing Burpees 9 thrusters 95/135 Stamina Training 6:00-7:30pm (open for all to attend!)Four rounds of: E5MO5M 400m Run 20 WB’s (20/14#)...

Wednesday August 28

15 min to find Heavy Single Power Clean AMRAP 15: 60 Double Unders 30/24 Calorie Row 5 Power Cleans 155/105 5 Hang Squat Cleans 5 Squat Cleans KIDS CROSSFIT 4:30PM 12 min AMRAP  with plate (5-15 lbs) run 100 m 30 feet Oh walking lunge 2 rope climbs

Tuesday August 27

8 Rounds of 20 Seconds On / 10 Seconds Off:  Strict Pull-ups Assault Bike Calories Strict Handstand Push-ups Row for Calories *Score is total reps/COMPLETE ALL 8 ROUNDS OF SAME MOVEMENT BEFORE MOVING ON

Monday August 26

3 Rounds: 600 Meter Run 21 ALT DB Power Snatches (50/35) 21 Single DB Squats (50/35) KIDS CROSSFIT 4:30PM Wod:  16 min tabata w/ mountain climbers, squats, push ups, back bend holds (accumulation of seconds)

Saturday August 24

Obstacle Course Race Training (6:45am – 8:00am; open to all members and drop-ins)Partner WOD. Mainly a “You-go-I-go” style. Two rounds (cycle through each round) of the 2:30 minute stations below:Spear ThrowBurpees w/partner holding bucket Monkey...