Holiday hours: Hours for Monday will be 8 and and 9. I will be programming a wod to honor the 13 fallen soldiers from Afghanistan for both classes.

Sunday’s schedule:

8am Open Gym

9am Weightlifting


A warm up/part A will be on the board

Crossfit Total

  • Sum of the Best of Each Lift
  • Back Squat
  • Shoulder Press
  • Deadlift

Attempt each lift 3 times. The weight must increase after each successful attempt at each movement. The weight may not be decreased after the first attempt. A failed rep counts as an attempt. Take the Back Squat and Shoulder Press (aka: Strict Press) from the weight rack.

There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session (i.e., athlete cannot leave the area to rest or perform other activities between the three lifts).