“Hammer” 5 REFT 5 Power Clean 135/95 10 Front Squat 135/95 5 Push Jerk 135/95 20 Pull-Ups -rest 90 seconds

Strength: 10min E2MOM 7 Hip Extensions Conditioning: 2 Rounds for Reps/Calories 1:45 Work / :15 Rest & Rotate Stones Bands Chains Tires Ropes Sleds OH MY!!

Strength: 10min E2MOM E- 3 Push Press O- Shuttle Run Conditioning: 4min AMRAP +1 HSPU 45/25 to AbMat +1 Bar/Ring MU -3min rest 5min AMRAP +2 PVC Jump Over 24/20 75′ Run +2 Burpee to 45# Bumper Plate

REMINDER: WE NOW HAVE A 1:00 CLASS MONDAYS AND WEDNESDAYS! Strength: 12min E2MOM OHS 6-6-4-4-2-2 Conditioning: 4RFT 6 TGU 53/35 14 Wall Ball 30/20 or 20/14 @ 12’/10′ 44 DU Cash Out: 55 AbMat Sit-Ups

Strength/Skill: 20min Clean & Jerk Conditioning: 12min AMRAP +3 KBS 53/35 +3 K2E 15′ Icky Shuffle* 1 Rope Climb *each time any athlete moves the ladder with poor foot skills a burpee penalty will be accumulated and done as a group immediately at the end of the AMRAP.

STARTING TODAY WILL BE ADDING A 1:00 CLASS MONDAYS AND WEDNESDAYS. Strength: 10min E2MOM 8/8 Stationary Lunge Conditioning: “13.2 Open WOD” 10min AMRAP 5 STOH 115/75 10 DL 115/75 15 Box Jumps 24/20 STARTING TODAY WILL BE ADDING A 1:00 CLASS MONDAYS AND WEDNESDAYS.

Reminder: No Intro Class today at 10:00 We will be hosting a free presentation by Anthony Colasurdo DC – “Wellness Paradigm” at 10:30 Come in get your partner WOD on and stick around for some good knowledge! With a Partner For Time: 100 Wall Ball 20/14 100 Double-Unders 80 Box Jumps 24/20 60 T2B 60…

Strength: 10min E2MOM 7 Bench Press Conditioning: 3 Rounds Each For Time: 10 Pistol Squats 10 Burpee To Box Jump 24/20 10 AbMat Sit-Ups 10 Single-Arm Snatch 10 AD Calories -rest 2min

We are adding a 1:00 class Monday and Wednesday starting next week February 9th T-Shirts and Tanks are in!! There is no intro class this Saturday. Please call to schedule if you are looking to try an intro to CrossFit this week. This Saturday everyone is welcome to join us at 10:30 for a Free…

Strength: 10min E2MOM E- 5 45# Deficit DL 70-75% O- 15′ HSW / 2 Wall Walks Conditioning: *16min AMRAP 1 Bar Complex AHAP -3 DL -2 Hang Clean -2 Front Squat -1 STOH 7 Matador Dips *E4MOM 60′ Sled Push

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