WOD: Jun 15, 2018

• Week 3: 3 F/S + 1 P/J...60/3+1, 70/2+1, 75/2+1, 80/2+1, 85/2+1, 85/2+1
• AMRAP/12: 90 DU, 6 Bulgarian Squats, 3 HAMF D/L

WOD: Jun 14, 2018

• Week 3: 3 pos Snatch (1 ea from top down) ((hip, knee, floor))
  55%, 65%, 75%, 85%, 95%, 85%
• 4 RFT: 28/21 cal C2, 14 WB, 7 DB HC&J

PSA: Jun 13, 2018 Coach's Challenge

• Tune in each Wed for The Coach's Challenge. Skill. Strength. Stamina. All apply, one will outweigh the others. Time? Task?
• Plz be mindful of private/semi private sessions taking place :-)
• 6a-10a & 3:15p-4:15p (these private & semi private clients do not mind the "CrossFit energy" we bring). Plz do not ask to do other things.
• Simply show up and truly be "challenged", I will text you the challenge 

WOD: Jun 12, 2018

• Week 3: OHS...55/5, 65/5, 75/3, 85/2, 95/1+, 75/AMRAP
• EOMOM (7 cycles): 27 DU, 9 TTB, 3 DB P/C

WOD: Jun 11, 2018

• Week 3: 3 pos C&J (1 ea from top down) ((hip, knee, floor))
  55%, 65%, 75%, 85%, 95%, 85%
• AMRAP/7: 7 AKBS, 7 Box Jump, 7 cal C2

WOD: Jun 9, 2018

• Week 2: 3 F/S + 1 P/J...60/3+1, 70/3+1, 80/3+1, 90/3+1, 80/3+1
• Partner WOD For Time, 1 working at a time, even work distribution
  1000m C2, 100 RKBS
  800M C2, 80 MBS
  600m C2, 60 DU (180 singles)
  400m C2, 40 WB
  200m C2, 200m Run (together)

WOD: Jun 8, 2018

• Week 2: 3 pos Sn (1 ea from top down) ((hip, knee, floor))
  60%, 70%, 80%, 90%, 80%
• EMOM/6...E = 10 HPC & S2OH...O = :30 ME C2
  Rest 2:00
• EMOM/6...E = :30 Front Rack @ 70% F/S...O = :30 ME C2

WOD: Jun 7, 2018

• Week 2: OHS...50/5, 60/5, 70/2, 80/2, 90/2+, 70/AMRAP
• No Time Component (we want QUALITY reps)
  18-12-6 OH BB Lunge & TTB*
  *anything other than TTB earns you .5 Burpee for the round (9-6-3)

PSA: Jun 6, 2018 Coach's Challenge

• Tune in each Wed for The Coach's Challenge. Skill. Strength. Stamina. All apply, one will outweigh the others. Time? Task?
• Plz be mindful of private/semi private sessions taking place :-)
• 3:15p-7:15p (these private & semi private clients do not mind the "CrossFit energy" we bring). Plz do not ask to do other things.
• Simply show up and truly be "challenged", I will text you the challenge 

WOD: Jun 5, 2018

• Week 2: 3 pos C&J (1 ea from top down) ((hip, knee, floor))
  60%, 70%, 80%, 90%, 80%
• EOMOM: alt 200m Run /// 400m/300m C2 (4 ea)

WOD: Jun 4, 2018

• Week 2: B/P...50/5, 60/5, 70/2, 80/2, 90/2+, 70/AMRAP
• EMOM/14...O = 7 Ring Dips...E = 7 HHPC

WOD: Jun 2, 2018

• Week 1: 3 pos Snatch (1 ea from the top down) ((hip, knee, floor))
  50%, 60%, 65%, 70%, 70%
• 16:00 Partner WOD: P1 works P2 rests...P2 works P1 rests
  150m C2, 10 WB, 5 Lateral Burpee over C2
  *compare Mar 10, 2018*

WOD: Jun 1, 2018

• There will be NO 9am session today
• Week 1: OHS...45/5, 55/5, 65/3, 75/3, 85/3+, 65/AMRAP
• Tabata (8x:20/:10) Complete a movement prior to advancing
  Pull Up...Split Jumps...Push Up...C2
  *compare Feb 23, 2018*

WOD: May 31, 2018

• There will be NO 9am session today
• 3 pos C&J (1 ea from the top down) ((hip, knee, floor))
  50%, 60%, 65%, 70%, 70%
• Min: 1, 4, 7, 10, 13 = 7L 1A KB Thruster
  Min: 2, 5, 8, 11, 14 = 7R 1A KB Thruster
  Min: 3, 6, 9, 12, 15 = 15/12 Cal C2
  *compare Feb 10, 2018*