7 Minute Ascending Ladder 3/3, 6/6, 9/9… Front Squat (115/80#) Box Jump (24/18″)  

Open Gym 6-8am & 5-7pm ___ If there is interest, I’m going to use the last half hour of each Open Gym to work in some mobility classes. So we’re looking at 7:30am and 6:30pm.… 

AMRAP 12 12 Burpees 12 Toes to Bar 40 Double Unders ___ Unbroken Muscle Up or Pull Up Wave In minute 1, complete 1 muscle up. In minute 2, complete 2 muscle ups. In minute… 

Clean & Jerk 20 min to find a 1RM. ___ CrossFit Games Open WOD 11.3 AMRAP 5 Squat Clean & Jerk (165/110#) In this movement, the barbell goes from ground to overhead with the athlete… 

Yoga at 8:30am. Free for members and $5 drop in for non-members.

      We’ve got a CFW Tribe birthday trifecta today! Happy Birthday to Debbie, Melissa, & Josh! To celebrate Debbie’s 50th: Double Unders 5-10-15-20-25-30-35-40-45-50 (perform unbroken sets if you are able) ___ EMOM 12…