Workout of the Day Front Squat 3-3-3-3-3 then Take 6 minutes to work on pistols / pistol progressions  Coaches' Challenge: 5 consecutive PVC overhead pistols (both sides) WOD Notes: Today we'll establish a 3 rep…

Workout of the Day “The Chief” Max rounds in 3 minutes of: 3 power cleans (135/95#) 6 push ups 9 squats Rest 1 minute and repeat for a total of 5 rounds.  We will record…

AMRAP in 16 minutes of: 20/14 cal row 12 toes to bar 8 DB power snatches (70/50#)

Weather Note: Due to the storm and loss of power at the gym, the 3:30pm class is cancelled for today. We hope to hold the 4:45, 6:00, and 7:15pm classes. Please check Wellness Living and…

Workout of the Day "Nancy" Complete 5 rounds for time of: 400m run 15 overhead squats (95/65#) WOD Notes:  Compare to 190717.

Complete 4 rounds of 45 seconds of work, 15 seconds of rest/transition of: Weighted box step ups (24/20") Sit ups DB/KB (squat) cleans Push ups WOD Notes: The box steps and cleans are performed holding…

Workout of the Day Sumo Deadlift 3-3-3-3-3 Then Complete 3 rounds not for time of: 12 Romanian deadlifts (40% 3RM sumo deadlift) 50 bicycles (25/side) WOD Notes:  Compare to 190406. Community Notes:  Happy 9th Birthday…

Workout of the Day Complete 6 rounds for time of: 20 wall balls (20/14# to 10/9') 15 burpees 10 chest-to-bar pull-ups Time Cap: 20 minutes Community Notes: Happy birthday Frank N and Liz!

Workout of the Day "Open 14.1 & 11.1" AMRAP in 10 minutes of: 30 double unders 15 power snatches (75/55#) WOD Notes:  This was the first ever CrossFit Open workout! Compare to 161108. Anyone not comfortable…

Workout of the Day Bench Press 3-3-3-3-3 Then 5 sets of max consecutive ring dips WOD Notes: For the bench press, you can choose to work across at approx. 80% of your 1RM, or start…