We are open for morning classes and most likely the rest. However the weather report is wild. WILD I tell ya. So we will stay tuned for Noon and Evening classes. Get in for the morning if you can. Sign up limit is temporarily increased to account for possible closures later in the day.

MONDAY
CrossFit

Strength: High Bar Back Squat
3-3-3-3-3

WOD: 3 Rounds
10 Power Snatch 95/65
15 Bar Facing Burpees
5 Wall Climbs
– AFTER 3 ROUNDS –
120 Double Unders

S: 75/55, 10 BFB, 150 Single Unders
L1: 75/55, 120 Mixed DU and SU
Rx+: 115/75

Sweat
Core: 3 Rounds
22 Burps
22 Situps
11 Plate Getups
22 Russian Twists w MB (each side)
22 Supermans

Conditioning: For Time
Row 500m
then 3 Rounds
20 KB Swings
15 Burpees
THEN AB 30/25 Cal
rest 2:00, then 3 Rounds
50 Double Unders
50 Lunges (25/25)

The Program
1. Strength and WOD

2. Squat Clean and Jerk
EMOM 12m : 2 + 1

3. 5 Rounds
10 Strict HSPU
20 GHD Situps
20/15 Cal AB
rest 2:00