Schedule 5am row + 5:30am cf-KC 12:00pm cf-Dan 4:30pm Barre-Dallas 5:30pm cf-Dan 7:00pm cf-Franco I) Snatch 1) snatch balance with no dip 5×3 2) squat snatch: work on technique, do not work up to a max 5×1 II) Clean & Jerk: go heavy, but not maximal loading. The cleans do not have to be touch…

Schedule: 5:30am-Dan 12:00pm-KC 4:30pm, 5:30pm, 7:00pm-Carina Workout of the Day: I) 8 minutes to find a max height box jump ***be smart and safe, have fun. May add plates to boxes. For some there will be some big vertical jumps, for others it may be just getting their first 20″ box jump. The goal is…

Schedule: 5:30am-Dan and Dixy 12:00pm-Dan 5:30pm-Jon WOD(s) 😉 On a running clock set to 27:00 I) at 0:00 athletes will have 12 minutes to complete “Annie” ***if you don’t finish record # of reps completed in 12 minutes, the earlier you finish the more rest you’ll get For Time: 50-40-30-20-10 Double Unders: 2:1 singles sit-ups…

Schedule: 5:30am CF-Carina 12:00pm CF-Dan 4:30pm Barre-Bell-Dallas 5:30pm & 7:00pm-Franco Workout of the Day FOR TIME: 20 rounds alternating with a partner or 10 rounds alone resting 1:00 min after each round 7 thrusters (95,65) 5 burpees over the bar

Schedule: 5:30am-Carina 12:00pm-KC 4:30pm & 5:30pm-Dan 7:00pm-Franco Workout of the Day: 5 rounds for time 21 box jumps (24,20) 15 chest to bar pull-ups ***scale by modifying movement or lowering volume 400m run

Schedule: 5am row and 5:30am CF-KC 12:00pm CF-Dan 4:30pm Barre-Bell-Dallas 5:30pm CF-Dan 7:00pm CF-Dixy Tuesday Weightlifting I) Snatch 1) 5×1 Snatch Balance ***goal is to increase load this week, use a rack if necessary 2) 5×2 touch and go snatch from the floor ***squat or power II) Clean 1) 5×1 squat clean 2) bonus: 3…

Schedule: 5:30am-Dan 12:00pm-KC 4:30pm, 5:30pm, 7:00pm-Carina Workout of the Day, a CrossFit Classic 5 rounds for time 20 wallballs (20,14 to 10′,9′) 10 hang power cleans (155,105)

Schedule 5:30am-Dan 12:00pm-Dan 5:30pm-Dan WOD 4 rounds for time 400m run 15 toes to bar/Kipping knees to chest 12 shoulder to overhead (95,65)

Schedule 5:00am row & 5:30am CF-KC 12:00pm-Dan 4:30-CLASS CANCELLED 5:30pm CF-Dan 7:00pm CF-Franco WOD 25 min amrap alternating ping pong style with a partner or alone resting 1:00 after each round 6 hang power cleans (135,95) 6 back squats (135,95) ***those who can’t safely bring the bar down into the back rack may sub front…

Schedule: 5:30am CF-Carina 12:00pm CF-KC 4:30pm & 5:30pm CF-Dan 7:00pm CF-Franco Workout of the Day: 3 ROUNDS FOR TIME 50 double unders/100 singles 25 wallballs (20,14 to 10′,9′) 25 pull-ups ***scale with any pulling movement that will yield the best overall workout (jumping pull-ups, ring rows, bent over barbell rows, sumo Deadlift high-pull, etc.) 15…