Today is our final installment of stamina squats. Same percentage as last week with more time and reps. Another AMRAP to finish the week but unlike yesterday you won’t move quite as quickly between movements.… Friday 2-16-18

As many rounds at possible. Dig deep and see how far you can go today. “Eighteen Wheeler” AMRAP 18 12/9 Calorie Assault Bike or Row 15 Wallballs (20/14) 12 Alternating Dumbbell Snatches (50/35#) 9 Toes… Thursday 2-15-18

Weightlifting Wednesday 6-8am & 5-7pm Yoga 9:30am and 7:15pm $5 drop in for everyone

Lots of pulling today in this chipper. Have some fun and crank it up today! “Red Dawn” For Time 50 Calorie Row 40 Kettlebell Swings (53/35#) 30 Push Presses (95/65#) 20 Power Snatch (95/65#) 10… Tuesday 2-13-18

Today you’ll pick 3 loads for the Power Clean today and work up and down on the minute in a wave. Then we’ll hit a classic CrossFit benchmark. Power Clean Waves Minute 1 – 3… Monday 2-12-18

“Tread Water” For Time Row 2000m 150 Double Unders 10 Rounds of “Cindy” “Cindy” = 5 Pull Ups, 10 Push Ups, 15 Air Squats