There will not be a 7pm class on Wednesday.

Warm up:
2 rounds of:
200m Row
200m Run
10 Push-ups
5 Pull-ups
5 Squats
5 Hang cleans (bar)
5 Presses (bar)

EMOM for 10 minutes, complete 2 (full) Cleans
Followed by 3×2 Clean Pulls

Ascending/descending ladder, EMOM for 10 minutes of Thrusters (95 lb./65 lb.) and Burpees

Minute 1, do 1 thruster, 10 burpees
Minute 2, do 2 thrusters, 9 burpees
Minute 3, do 3 thrusters, 8 burpees
Continue for 10 minutes.

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Congratulations to Squared for competing in a very tough weight class this weekend at the State meet!


The party we all get to crash, CrossFit Games

Have you registered for The 2014 Open yet?

Register here.

The Open is the beginning of the CrossFit Games competition season, and it’s for EVERYBODY. That’s right, it’s for YOU.

The Open is such a fun time, where we all get to compete against the very best in the world. You might think you aren’t Games-bound and therefore, shouldn’t sign up. WRONG. The more people that play, the more fun it is.

Imagine Saturday mornings like this: Everyone is at the gym at the same time. We will run 4-5 heats of the same WOD, and there is a place roped off for people to come and cheer. You will work harder than you ever have before because of the people there cheering for YOU! It’s absolutely electrifying!

If you’ve never signed up before, do it this year. Join in on the fun!!

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Monday WOD, January 20, 2014