"Cindy" AMRAP in 20 minutes of: 5 pull ups 10 push ups 15 squats WOD Notes:  Compare to 151216.

Complete 3 rounds, each for time, of: 500m row 25 KB swings (70/53#) Rest 3 to 4 minutes between rounds. WOD Notes:  The scale for KB swings will be 35 reps of Russian KB swings. …

With a partner complete 3 rounds for time of: 50 box jumps (24/20") 40 burpees 30 thrusters (95/65#) WOD Notes:  Only one athlete may work at a time and you must finish one movement before…

Hang Clean 3-3-3-3-3 Then Sprint 800m WOD Notes:  Compare to 131213. Schedule Notes:  Coach Tanya is running another swim WOD at Radnor High School on Sunday, Nov 12 at 3:00 pm.  Sign up in Wellness…

Join us from 4:30 to 7:30 tonight for open gym.  You can work on anything you like including making up a workout from the last week: Nutrition Challenge: max consecutive strict pull ups, 2 rep…

Complete 3 rounds for time of: 100 double unders 50 sit ups 25 pull ups

Because of Halloween, the 6:00 and 7:00 classes tonight have been replaced with an Open Gym with Coach Dave from 6:00 to 7:30.  Have fun! Complete 27-21-15-9 reps for time of: Push ups Wallballs (20/14#…

  “CrossFit Total” Back Squat 1-1-1 Shoulder Press 1-1-1 Deadlift 1-1-1 WOD Notes: After warming up, you’ll have THREE attempts at each lift to establish a one rep max. Choose your attempts wisely! Your score…

Complete 7 rounds for time of: 10 power snatches (95/65#) 10 box jumps (24/20")

"2017 Nutrition Challenge Performance Re-Test" Max consecutive strict pull ups Front Squat 2-2-2-2-2 In 3 minutes complete a 400m run followed by as many burpees as possible. WOD Notes:  You do not need to be…