Normal Schedule today (8am/11am DRIVE, 9am/10am CrossFit)!
4 Year Celebration tonight at 7pm!
The party starts at 7. We’ll see you there!
Strength/ Skill WOD
12 minutes to work on Snatch Balance
WOD
30 Wall Balls
10 Power Snatch
30 Wall Balls
10 Power Snatch
30 Wall Balls
10 Power Snatch
30 Wall Balls
Fitness: 95/65 (14/10)
RX: 115/75 (20/14)
RX+: 135/95 (30/20)
Coaching notes: if you’re new or unfamiliar with the snatch balance, keep it light around 50-70% of your snatch 1RM and focus on speed and technique. If you are relatively comfortable with the snatch, use the 15 minutes to build up to a heavy 1 or 3RM snatch balance. This will help to get you warmed up for the workout. Pick a weight for the WOD where you can get through 3-5 snatches unbroken while fatigued.
DRIVE
5 Min AMRAP
Row 35 Cals/25 Cals
50 Sit ups
5 min AMRAP
Row 35 Cals/25 Cals
50 KB Swings
5 min AMRAP
Row 35 Cals/25 Cals
50 Push ups
5 min AMRAP
Row 35/25 Cals
50 Goblet Lunges
5 min AMRAP
Row 35/25 Cals
50 Sit ups
We have grown and changed a lot in the past 4 years. Here’s a pic of one of those recent changes! We built a new wall and lost an old wall. Thanks to anyone who came out and lent a hand (or a tool)!