News
- Survey time! Help us structure the focus for the next months leading up to the 2019 Crossfit Open. Click her to fill it out. (It’s 2 questions long. I know attention spans are short but…come on…2 questions)
- Join us TOMORROW for an all day costume party!

Warm-Up
2 Rounds
10 Tempo Air squat (31X0)
8 Kneeling BTN Press(slow descent)
6 Box Jump(straight leg)
30 plank
then..
Snatch Warm-Up

Strength
1 Rep Max Snatch
then…
EMOM for 5 Rounds
1 Snatch @ 90%

MOAR STRENGTH
1 Rep Max Push Press

Conditioning
1000 Meter Row
Recovery Pace. Tomorrow is the big dance y'all .