New T-Shirt!

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Limited stock in this new design. We’ve filled the biggest need – Men’s Large. We also have some Mediums and XL’s. If you pre-ordered some T’s, those are still being made and should be here soon!

Workout of the Day 7/5/2017 – Wednesday

CrossFit

A. Maintenance
Power Snatch 3 x 3

B. Maintenance
E2MOM 10:
3 Hang Squat Snatches
3 Snatch Balance

C. Met-Con
2017 Masters Qualifier Event 2
16.2 AMRAP + Bonus Time:
25 Toes to Bar
50 Double Unders
15 Squat Cleans (135#/85#)

Finishing a round in under 4 minutes gets you 4 more minutes and a shot at another round. Each round decreases the number of cleans by 2, while increasing the weight. Masters 35-39 Rx weights: 135/85, 185/115, 225/145, 275/175, 315/205. Check out all the division Rx’s here.

CrossFit Lite

A. Met-Con
For Time:
800m Run
3 Rounds of Cindy
400m Run
2 Rounds of Cindy
200m Run
1 Round of Cindy
200m Run
2 Rounds of Cindy
400m Run
3 Rounds of Cindy
800m Run

1 Round of Cindy = 5 pull-ups, 10 push-ups, 15 air squats.

CrossFit 101

Skill.
Split Jerk 5-5-3-3-2-2

Met-Con.
4 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks