It’s going to be a beautiful weekend! Get your running sneakers on and get in here today. Be sure to stay after the 9:00 class and attend Mike’s weightlifting/oly class after. And who is ready for our In house 10k row team challenge? So far we have 12 teams ready to go. If you’re not participating, be sure to come show your support on Sunday, April 24th at 10:00. The challenge is right after the 9 am class. Be there! It’s going to be a great time.

CrossFit WOD:

100 meter run

10 push ups w h/r

200 meter run

20 lunges w plate overhead 45#/25#

300 meter run

30 kb swings 53#/35#

400 meter run

40 situps

Work up the ladder then back down doing situps only once


1. split jerk – heavy single 80% x 3, 85% x 2,  90 % x 1 (based off 1 RM)

2. snatch pull 3 x 2 work up each set

3. pause front squat 3 x 2

4. skill – handstand push up progression/ kipping hspu