SNOW ANNOUNCEMENT: WE'RE AT THE GYM, SO CLASSES ARE ON FOR TODAY! PLEASE DRIVE SAFELY IF YOU ARE COMING TO CLASS - THE ROADS ARE SLIPPERY. JOHN AGREED TO REVOKE THE LATE PENALTY (BURPEES!) FOR…

Fun Friday Assistance Day! Buy in: 30 burpees for time Then: Complete the following, in any order, not for time: 4 gym lengths banded lateral walk 20R/20L one-legged KB Romanian deadlifts 100 abmat sit ups…

Banded Box Back Squat 12 x 2 Then  3 rounds for time of: 25 KB swings (53#/35) 15 box jumps (24/20") 5 hand stand push ups

5 rounds for time of: 10 power clean (135/95#) 10 chest to bar (C2B) pull up Community Notes: We will have class at 4:30, 5:30, and 6:30pm today. Also, happy birthday Mom (Mary Warnek)!

Banded clean pulls  5 x 2 (approx 40% 1RM deadlift) Hang squat clean 3-3-3 Cash out - Row 1000m for time Reminder:  We will have classes at 4:30, 5:30, and 6:30pm tonight!

Complete for time: 100 ab-mat sit ups 200 double unders 5 rope climbs WOD Notes: You can complete the reps in any order. 5 rounds of 20 sit ups, 40 double unders, 1 rope climb?…

"Lynne" 5 rounds for max reps of: Bodyweight Bench Press Pull ups WOD Notes:  "Lynne" is designed to be 5 max efforts with rest in between.  You perform maximum reps on the bench, then IMMEDIATELY…

It's a benchmark you've been waiting for You'll probably finish and collapse onto the floor But in CrossFit that means a job well done And that you had (a sick sort of) fun! You can…

In teams of 4, complete a 4800 meter (3 mile) run for time. Teams will rotate through four stations: run, KBS, burpee, and a rest station. Each team member must rotate in the prescribed order…

Strength:  Sumo Deadlift 5-3-3-2-1-1 Assistance:  400m sled drag (30% of your 1RM Sumo Deadlift) Skill:  20L/20R Kettlebell Power Clean & Jerk