3 Rounds: 15 KBS (72/53) 30 Calorie Row 45 Double Unders Box Brief: Weightlifting class is this Saturday at 11:30am. Class is $20. Sign up sheet is on the whiteboard. To register for the CrossFit Open go to link.

   20 Minute AMRAP: teams of 2  5-Strict Pull Ups 10-Box Jumps (24/20) 15-Back Squats (135/95) Box Brief: Weightlifting class is this Saturday at 11:30am. Class is $20. Sign up sheet is on the whiteboard.  To register for the CrossFit Open go to link.

  A) Find 1RM Squat Clean B) Find 2 RM Bench Press C) Find 3 RM OHS  Box Brief: Weightlifting class is this Saturday at 11:30am. Class is $20. Sign up sheet is on the whiteboard.  To register for the CrossFit Open go to link.

   “Power Elizabeth” 21-15-9 Power Cleans (135/95) Ring Dips Box Brief: Weightlifting class is this Saturday at 11:30am. Class is $20. Sign up sheet is on the whiteboard.  To register for the CrossFit Open go to link.

  “Filthy Fifty” 50-Box Jumps (24/20) 50-Jumping Pull Ups 50-KBS (35/25) 50-Walking Lunges 50-T2B 50-Push Press (45/35) 50-Sit Ups 50-Wall Balls (20/14) 50-Burpees 50-Double Unders To register for the CrossFit Open go to link.

   On a continuous clock: “Tabata”—Push Ups Run 2 Miles “Tabata”—Bottom to Bottom Squats *three separate scores To register for the CrossFit Open go to link.

   A) Build to a max set of: 1-Pause Back Squat 1-Back Squat -then- 5 reps of above in as few sets as possible.  B) For Time: 500 Meter Row Box Brief: The CrossFit Games Open is the world’s premier test of fitness. Since 2011, the five-week five-workout online competition has accurately ranked the fitness... Read More

   “Helen” 3 Rounds: 400 Meter Run 21-KBS (53/36) 12-Pull Ups Box Brief: The CrossFit Games Open is the world’s premier test of fitness. Since 2011, the five-week five-workout online competition has accurately ranked the fitness of thousands of competitors. Sign up for $20, do the workouts, enter your scores, and you will be ranked... Read More

  20 Minute AMRAP: teams of 2 15-Wall Balls (20/14) 10-Calorie Row 5-Dumbbell Box Step Overs (24/20) *Partner A completes a full round, then switch.  Box Brief: The CrossFit Games Open is the world’s premier test of fitness. Since 2011, the five-week five-workout online competition has accurately ranked the fitness of thousands of competitors. Sign... Read More

   “Open WOD 15.4” 8 Minute AMRAP: 3-HSPU 3-Cleans (185/125) 6-HSPU 3-Cleans 9-HSPU 3-Cleans 12-HSPU 6-Cleans *etc., adding 3 reps to handstand push ups each round, and 3 reps to the clean every 3 rounds.  Box Brief: The CrossFit Games Open is the world’s premier test of fitness. Since 2011, the five-week five-workout online competition... Read More