Open Announcment live at 7pm at the gym!! 5:30am-KC 12:00pm-Dan 4:30pm Barre-Dallas 5:30-Open Gym 7pm-Skills (Franco) WOD 4 rounds, each for time (rest as needed in between rounds). Coaches may use a running clock to help athletes gauge each round time Athletes choice (AC)  (30 cal row or 500m row) AC: 10 power snatch (75,55)(95,65)(115,75)…

Schedule: 5:30am-Carina 12:00pm-KC 4:30pm and 5:30pm-Dan 7:00pm-Franco WOD Five 3 min amraps ***start each amrap from scratch, REST 1:30 between rounds 3:00 24 du’s/2:1 singles 8 hand release push-ups 8 box jumps (24,20)  

Schedule: 5am and 5:30am-Kasey 12:00pm-Dan 4:30 barre-Dallas 5:30pm-Dan 7:00pm-Dixy WOD I) Back Rack back step lunges 5×5 lunges/leg (not alternating) II) 5 rounds for time 35 sit-ups 10 right arm single db oh lunges (50,35) 10 left arm single db oh lunges (50,35) 10 c2b pull-ups

Schedule: 5:30am-Dan 12:00pm-KC 4:30, 5:30, & 7:00-Carina WOD I) Barbell complex: 12 min 2 cleans 2 hang cleans 2 shoulder to overhead II) 18 minute AMRAP 18 burpees over bar 15 thrusters (75,55) 12 alt db Snatch (50,35) 9 toes to bar

  Schedule: 5:30am-Dixy 12:00pm-Dan 5:30pm functional fitness class w/same WOD-Dallas Kasey’s Birthday WOD I) “Jackie” For time 1,000m row 50 thrusters (45,35) 30 pull-ups REST 5:00 II) Grace For time ***the “Grace” stimulus should still be within the normal time range of 2:00-6:00 minutes, please choose a load that allows you to accomplish that. 30…

SCHEDULE 5am and 5:30am-KC 12:00pm-Dan 4:30-5:30pm Barre-Dallas 5:30pm-7:00pm-OPEN GYM Franco 7:00pm Skills Class-toes to bar WOD: I) Deadlift/Core Strength and Prep 12-15 min: ascend in weight each set, finish at or above part 2 load. 2 warmup sets (athletes choice) 5 touch and go deadlifts + 10 v-ups 5 touch and go deadlifts + 10…

Happy Valentines Day Schedule: 5:30am-Carina 12:00pm-KC 4:30 and 5:30-Dan 7:00pm-Franco WOD I) EMOM X 16 min ***scale numbers and movement for success while still working more than you rest 1) 20 wallballs/ scale number down (18,16 etc) 2) 15 burpees/scale movent (step up/down, eliminate jump etc) 3) :40 plank 4) 12 hang kb Snatch (6/side…

Happy Late Birthday to Sirius Athlete Ben Smith!!! (Birthday was February 10th) Schedule: 5am and 5:30am-KC 12:00pm-Dan 4:30 Barre-Dallas 5:30pm-Dan 7:00pm-Franco Ben’s B-day WOD: ***this workout is a little different than our typical wods. It is a partner workout where athletes will ping pong (alternate rounds). When it comes to the weighted strict pull-ups, do…

Schedule: 5:30am-Dan 12:00pm-KC 4:30pm-Carina 5:30pm-Carina 7:00pm-Carina WOD I) Lifting Complex (15:00) 5 tough and go power cleans + 4 touch and go power cleans + 3 front squats + 2 thrusters II) 5 round for time 50 dus/100 singles 10 thrusters (95,65)  

Plus: Dallas, Dixy, and Jon…we all genuinely and sincerely care about you, your health/fitness, and happiness!!! Come to us for help…we’re here for you!!! Schedule: 5:30am-Dixy 12:00pm-Dan 5:30pm-Johnny moondog WOD: courtesy of CrossFit Mainsite 20 min amrap 25 burpees (use new CF open standard…no step-downs or step-ups 15 back squats (bodyweight) ***only use a rack…