Welcome to World Class Fitness.

10 x 1 Snatch + 1 Hang Snatch,
EMOM

“Master Chef”
21 Wall Ball
21 KB Swings @ 70/44
21 Wall Ball
21 Box Jumps @ 30/24
21 Wall Ball
21 Overhead Squats @ 95/65
21 Wall Ball

Happy Birthday to my wonderful bride today!

1. On a 17:00 clock:

5 x 5 Power Cleans @ 65%, EMOM
1:00 Rest
5 x 3 Power Cleans @ 75%, EMOM
1:00 Rest
5 x 1 Power Cleans @ 85%

2. 5 Rounds
10 C2B Pull-ups
10 Back Rack Lunges @ 115/75

1. 5 x Max Effort HSPU (Max of 12. If you can do more than 12, make them deficit. If you can’t do 5+, reduce range of motion)

2A. 7 x 3 Power Cleans + 2 Front Squats + 1 Jerk

2B. 7 x 10 T2B

2C. 7 x 35 Double Unders

EMOM, Alternating Efforts

21 Power Cleans @ 165/105

Rest 5:00

3 Rounds
7 Clusters @ 115/75
21 Double Unders

Rest 5:00

5 Rounds
7 Thrusters @ 100/65
7 C2B Pull-ups

4 x 2 Front Squats + 4 Back Squats @ 94% of Mondays Weight

4 Rounds
1:00 Wall Ball
1:00 KB Swings @ 70/44
1:00 Rest
1:00 Wall Ball
1:00 C2B Pullups
1:00 Rest

A. 10 x 3 Banded Deadlift @ 60%

B. 10 x 6 Handstand Push-ups (12 Shoulder Touches if you can’t do HSPU)

C. 10 x 10 KB Snatch (5L, 5R)

Alternating Efforts, EMOM

4 x 2 Front Squat + 4 Back Squat @ 94% of Monday

3 Rounds
7 Hang Squat Cleans @ 135/95
15 Burpees
50 Double Unders

Registration is now open for Fundamentals!

The New Year is fast approaching. Do you know someone interested in trying CrossFit? Starting January 7th, we will be reintroducing Fundamentals Classes. Fundamentals is designed to introduce new members to our program in a more controlled environment. Fundamentals is exactly what it sounds like. It will teach the basics of what we do, focusing on technique and consistency. After our 5 week Fundamentals Program, you will be confident and ready to join regularly scheduled programming.

Stop in today to reserve your spot.

7 x 3 Push Jerk, EMOM (don’t jump your feet out)

10 Rounds
8 KB Swings
7 Box Jumps
6 Pull-ups

Grace
30 Clean & Jerks @135/95
Please scale accordingly. I want this to be under 5 minutes.

Rest Approximately 10:00

10 Rounds
9 Box Jumps @ 24/20
7 Deadlifts @ 115/80
5 Push Press @ 115/80

6 x 3 Front Squats + 6 Back Squats @ 85%

50 KB Swings @ 53/35
30 Burpees
30 Chest 2 Bar Pull-ups
30 Burpees
50 KB Swings