WOD

21-15-9

• Dead lift (275/185)
• Box Jump (30/24)

Memorial Day Plans:

This Saturday we will only have one class at 10 am and will be doing the workout “Murph.” We do this every year and always welcome all family and friends to join us. You can perform this workout as an individual, team or complete a modified version that we will have on the board. You are welcome to bring a 20# vest to wear during the workout. Immediately afterwards we will have a BBQ/potluck, so bring a dish to share.

Next Monday, Memorial Day, our 6:30&7:30pm classes will be cancelled. All other classes and open gym will run as usual. 

For Time:

• 400 Meter Run
• 50-Double Unders
• 40-KBS (72/53)
• 30-HRPU
• 20-T2B
• 10-Muscle Ups
• 400 Meter Run

Memorial Day Plans:

This Saturday we will only have one class at 10 am and will be doing the workout “Murph.” We do this every year and always welcome all family and friends to join us. You can perform this workout as an individual, team or complete a modified version that we will have on the board. You are welcome to bring a 20# vest to wear during the workout. Immediately afterwards we will have a BBQ/potluck, so bring a dish to share.
Next Monday, Memorial Day, our 6:30&7:30pm classes will be cancelled. All other classes and open gym will run as usual. 

5-4-3-2-1—Back Squat

**Score=Total Weight Moved

Memorial Day Plans:

This Saturday we will only have one class at 10 am and will be doing the workout  “Murph.”  We do this every year and always welcome all family and friends to join us. You can perform this workout as an individual, team or complete a modified version that we will have on the board. You are welcome to bring a 20# vest to wear during the workout.  Immediately afterwards we will have a BBQ/potluck, so bring a dish to share.

Next Monday, Memorial Day, our  6:30&7:30pm classes will be cancelled. All other classes and open gym will run as usual. 

• 1 Minute Burpees to a 6″ target
• 1 Minute Pull-Ups
• 2 Minute Burpees to a 6″ target
• 1 Minute Pull-Ups
• 3 Minute Burpees to a 6″ target
• 1 Minute Pull-Ups

There is no 5:15am class today…. Sorry for the short notice. I haven’t been on my phone all weekend. I’ll buy you Starbucks on Friday. Deal!?

8 Minute AMRAP:

• Shoulder Press (115/75)

**Every time you drop the bar…. 50-Double Unders

Rest 4 minutes 

8 minute AMRAP: 

• Hang power cleans (205/135)

**every time you drop bar….30 air squats 

Chad Cole qualifies for the 2015 CrossFit Games!!!!

“Tommy V”

• 21-Thrusters (115/75)
• 12-Rope Climbs
• 15-Thrusters 
• 9-Rope Climbs
• 9-Thrusters
• 6-Rope Climbs

Schedule Alert!

Monday- Normal schedule

Tuesday- Normal schedule

Wednesday- Normal schedule

Thursday- 9:30 & 11:30am, 4:30 & 5:30pm… No Open Gym. 

Friday- 8:30 & 9:30am, 3:30 & 4:30 & 7:30pm… No Open Gym

Saturday- Normal schedule

Build to a 1RM Snatch

Schedule Alert!

Monday- Normal schedule

Tuesday- Normal schedule

Wednesday- Normal schedule

Thursday- 9:30 & 11:30am, 4:30 & 5:30pm… No Open Gym. 

Friday- 8:30 & 9:30am, 3:30 & 4:30 & 7:30pm… No Open Gym

Saturday- Normal schedule

For Time:

• 1 Mile Run
• 50-OHS (135/95)
• 100-Weighted Sit Ups
• 150-Double Unders
• 50-SDLHP (135/95)
• 100-Box Jump Overs (24/20)

Schedule Alert!

Monday- Normal schedule

Tuesday- Normal schedule

Wednesday- Normal schedule

Thursday- 9:30 & 11:30am, 4:30 & 5:30pm… No Open Gym. 

Friday- 8:30 & 9:30am, 3:30 & 4:30 & 7:30pm… No Open Gym

Saturday- Normal schedule