Announcements
- Curious about CrossFit or looking for a new CF gym? We'd love to have you come in for a free class and see what we're all about! New CrossFitters should aim to try out one of our L1/L2 classes, experienced CFers can come by anytime. Click here to sign yourself in! And remember we have free unlimited off street parking!
- Attention new CrossFitters! We're running a special on our Intro Program this month! $129 for Fundamentals plus unlimited classes for a month ($274 value). Fundamentals runs every Saturday, 9am-11am. Click here to find out more and sign up!
- We are at least temporarily pulling the official Oly hours off the class schedule. All CFWPers are still welcome to come work specifically on Olympic Lifting on the platforms during any class or open gym time, and extra Oly programming will continue to be provided.
Strength
- Find a heavy of {1 Power snatch + 1 Hang squat snatch + 1 OHS}
- 5 minute EMOM of 20 sec ME hollow rocks
WOD
For 6 Minutes:
- Row for meters (or bike for miles)
Rest 3 minutes then 6 Min EMOM of (complete all in each minute):
- 3 Power snatch, 95#/65# (Rx+ 3 reps @ 135#/95#)
- 5 Toes-to-bar (Rx+ 6 reps)
- 7 Wall balls, 20#/14# (Rx+ 9 reps)