*Sessions are back on as normal. Stay tuned over the next few days for updates on the member competition and September. 

Workout of the Day


A. Deadlift, 6 sets of 2 reps @ 75-80% of 1-RM
Rest 3-4 minutes
*These should not feel overly heavy, trying to get a few more reps in before the weekend. NO MISSES.

B. AMRAP in 10 minutes of:
10 Sumo-Deadlift High-Pulls (115/75lbs)
10 Burpees Over-the-Bar
*Taken from www.crossfit.com (8/22/15)



A. Barbell WOD

B. Muscle-Ups, 4 sets of 3-5 reps; rest 4 minutes
*During rest, perform 3-5 FAST Handstand Pushups

C. Fitness WOD



A. 20 minutes to build to a Heavy Snatch
12-14 attempts, 4 misses max

B. 25 minutes to build to a heavy Clean & Jerk
10-12 attempts, 3 misses max

C. Optional, if feeling good continue to build to a heavy Clean (no Jerk)