Ann rocked the Thrusters during her 5am attempt at Jackie last week! Strength Snatch (Every 90 seconds, for 15 minutes (10 sets)) Aim to increase weight each set, and keep weights between 70-95% of 1RM Conditioning Five rounds for time of: 5 Power Snatches (115/75 lbs) 10 Overhead Walking Lunges (115/75 lbs) 30 Double-Unders Snatches should be “medium” weight Lunges may be done “in-place”, but aim to complete in no more than 2 sets each round DU Modification- 60 Single-UndersRead more

CrossFit- 9:00 and 10:00am Yoga- 5:00pm Laura attacked her first “Jackie” on Thursday!   Conditioning Five sets for max reps of: 60 seconds of Rowing (for calories) 60 seconds of Burpees 60 seconds of Box Jumps (24″/20″) Rest 60 seconds Tackle this in teams of 3-4, one teammate following the preceding on the top of each minute.Read more

Boot Camp- 8:00 and 9:00am CrossFit Kids- 9:00am Olympic Lifting- 10:00am Open Gym- 10:00am-Noon CrossFit Games Open Throwdown (16.2)- 11:00am   Dan the Beard picked a spot with awesome lighting for his PR of Jackie on Thursday!Read more

Good luck on 16.2, everyone! Please remember to log your scores into WODify.   Aside from the wind, there were some pretty beautiful moments during our Wednesday run workout!   Conditioning CrossFit Games Open 16.2 (AMRAP – Reps) 4-Minute AMRAP + Bonus Time of: 25 Toes To Bar 50 Double Unders Squat Cleans* *Round 1 – 15 @ 135# / 85# *Round 2 – 13 @ 185# / 115# *Round 3 – 11 @ 225# / 145# *Round 4 – 9 @ 275# / 175# *Round 5 – 7 @ 315# / 205# Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish. CrossFit Games Open 16.2 Scaled (AMRAP – Reps) 4-Minute AMRAP + Bonus Time of: 25 Hanging Knee Raises 50 Single Unders Squat Cleans* *Round 1 – 15 @ 95# / 55# *Round 2 – 13 @ 115# / 75#...Read more

CrossFit Kids- 4:30pm CrossFit Endurance- CANCELLED Mobility- 5:30-7:00pm Pigeon stretch all around! Strength If you’re using assistance, use the same level of assistance for every set. Strict Pull-Up (Max reps, only one set) Palms away Rest 90 seconds Strict Mixed-Grip Pull-Up (Max reps, only one set) Rest 90 seconds Strict Supinated Grip Pull-Up (Max reps, only one set) Palms in Conditioning Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups World Record in this event is 5:04! Empty bar to be used for Thrusters, please set it down on the ground quietly after sets.Read more