Come in tonight between 4:30 and 7:30 to make up one of the last 6 workouts.  This week the choices are: "Isabel" - 30 snatches for time (135/95#) Back Squat 1-30-1-20-1-10-1 EMOM for 12 minutes…

"Tabata Something Else" push ups sit ups pull ups squats row WOD Notes:  The goal on any tabata is to crush the first round and see how the next 7 go.  We will be recording…

Thruster 5-5-5-5-5 Then 200 double unders and 20 skin the cats NFT Schedule Notes: All classes are cancelled this weekend, due to our 31 Heroes Fundraiser and 4th anniversary celebration! Everyone who wants their WOD…

“Carver” Complete for time: 7 wall climbs 27 deadlifts (205/125#) 20 pistols 13 power cleans (205/125#) 7 muscle ups 27 wallballs (20/14# to 10/9′) 20 box jumps (24/20″) 13 strict pull ups WOD Notes:  This…

Back Squat 1-30-1-20-1-10-1 WOD Notes:  PAIN STORM!  Compare to 121207. Community Notes:  Happy Birthday Nikki K!!

"Isabel" 30 snatches (135/95#) for time WOD Notes:  This is one of the shortest benchmark workouts of CrossFit with the top times being around a minute.  More realistically we are looking for a 3 to…

Deficit Deadlift 5x5 (75%) Then 400m sled drag (20% SDC) WOD Notes:  Deficit deadlifts are significantly more challenging than regular deads because they require a weaker/deeper start position.  If you are still working toward a…

"Muscle Up Annie" 50-40-30-20-10 reps for time of: double unders sit ups 5-4-3-2-1 muscle ups after each round WOD Notes: The scale for muscle ups will be 3x pull ups.  Bring your ropes if you…

Run 1 mile then “NFL Scouting Combine Workouts” 40 yard dash Bench press Vertical jump Broad jump Shuttle run 3 cone drill WOD Notes: Each February, hundreds of the best college football players are invited…

Complete 15-12-9 reps for time of: thrusters (155/105# NTE 75%) Complete 4 rope climbs after each round WOD Notes:  If the 8:30 and 9:30 are full, remember the 7:30 is wide open to complete this…