SATURDAY- 12-30-17-  all CrossFit classes are cancelled due to the Barbell/Skill Wod Seminar. SATURDAY- 12-30-17 -CSA ANNUAL HOLIDAY PARTY  Starts at 6pm- come join the fun!! SUNDAY- New Years Eve- 11am will be the only class held MONDAY- New Years Day- CLOSED!! TUESDAY- 1-2-18- Our regular schedule will resume

“FRAN” 21-15-9 Thruster (95/65) Pull up

Bench Press 4×5 at 70% 1RM Bench Press 1— at 85% 1RM Cash Out: 3 board press 4×3 pull ups 4×10 Dead Stop DB Row 3×8 ea. arm 100 Hammer curls

18 mins of: Max Rep Power Clean, 1 min (155/105) Rest 30 secs Max Calories On Rower, 1 min Rest 30 secs Dumbbell Overhead Squat, 1 min (single arm) Rest 30 secs GHD Sit-up, 1 min Rest 30 secs

Back Squat 4×5 at 70% 1RM Back Squat 1— at 85% 1RM Cash Out: Front Squat 4×5 (go heavy) GHR 2×10 GHD Sit up 3×10 (* :10 sec pause on last rep)

Strength: Weighted Pull ups 5×4 WOD: Complete as many rounds as possible in 15 mins of: 10 Kettlebell Step Ups, 53/35 lbs 20 Kettlebell Swings, 53/35 lbs 30 Double Unders Run, 200 m

Skill: 5×3 Wall Squats *Face the wall and stay as close as possible without touching the wall   WOD: 4 Rounds For Time: 5 Back Squats (225/185) *Use Racks 3 Muscle Ups 8 Burpees over the bar 15 Cal Assault Bike

Please be advised.. December 24th there will be ONE Crossfit class held at 11am ONLY! December 25th We will be closed.

For time: ** performed like the song… 1 Clean & Jerk, 225/150 lbs (scaled weights are as follows..185/135…135/95….95/65) 2 Muscle-ups ( Scales are Jumping bar mu or dips) 3 Box Jumps, 24/20 in 4 Hang Squat Snatches, 115/75 lbs (scaled weights 75/55…45/35) 5 Bar Facing Burpees 6 Push Press, 115/75 lbs 7 Pistols 8 Toes-to-bars […]

Strength: Banded DL 3-3-3-3-3 ** use a light band and work up in weight each set   WOD: 4 rounds for time of: 6 Deadlifts, 225/155 lbs 1 Legless Rope Climb 30 Double Unders