Workout of the Day

Fitness Level 1 and 2

A. Back Squat
Work up to a 80% single
3 x 3 @ 65%
Rest 2-3 minutes
*These are light percentages, the bar should be moving fast. 

B. Specific Warm-Up (empty bar)
5 Front Squats
5 Down and Up
5 Elbows High
5 Turnover (scare crow)
5 High-Hang Power Clean
5 Hang Power Clean
5 Power Clean

C. Team Relay:
Length 1
20 Hang Power Cleans
20 Burpees
20 Ball Slams

Length 2
15 Ball Slams
15 Burpees 
15 Hang Power Cleans

Length 3
10 Hang Power Cleans
10 Burpees
10 Ball Slams

*Note: sub KB swings for HPC. 


Yoga Cancelled this Weekend, and Matt Fraser 15.5 Winning Performance

Unfortunately Yoga is cancelled this weekend but will be back on the following week. 

Check out Matt Fraser's winning performance on CrossFit Open workout 15.5. If you do the calculations based on the time of each row on video, he was averaging 1500kcal/hour or a 1:40 split approximately, where he won the workout was on the Thrusters which look like they are speed up. Phenomenal performance -