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!
- Remember thisThursday (Thanksgiving) is our 4th Annual Clean Your Plate Thanksgiving WOD! Classes will be 9am and 10am - all friends/family welcome!
- Holiday schedule: Thurs 9am, 10am; Fri 9am, 10am, 11am open gym
Strength
- Work up to a heavy 3-position snatch: {Hang squat snatch above the knee + Hang squat snatch below the knee + Squat snatch}
- Strict/weighted pullups between sets
WOD
For 6 minutes:
- Row for meters (compare 11/11)
Rest 3 minutes then for 6 minutes complete 3-6-9, etc of:
- Burpee Pullups
- Squat snatch, 115#/75#