Tuesday, 5/31/16: skill of the day: 5x :20 second handstand hold OR 150′ handstand walk 4 rounds: AMRAP for 1 minute: sit-ups AMRAP for 1 minute: clean and jerks (95#/65#) AMRAP for 1 minute: bike for calories rest 1 minute

Friday, 5/27/16: skill of the day: 5×12 GHD sit-ups WOD: 30-20-10 front squats (115#/85#) push press (115#/85#)

Thursday, 5/26/16: skill of the day: 4x200m farmers carry WOD: 10 rounds: :30 ME muscle-ups :10 rest :30 ME row for calories :10 rest

Wednesday, 5/25/16: skill of the day: 5×3 snatch balance WOD: AMRAP for 8 minutes: 5 squat snatches (75#/55#) 5 burpees over the bar

Tuesday, 5/24/16: skill of the day: 4x max effort L-sits WOD: 3 rounds: 800m run 25 kettlebell swings (70#/53#) 1:30 rest

Monday, 5/23/16: skill of the day: rope climbs WOD: 21 thrusters (95#/65#) 12 strict pull-ups 15 thrusters 9 strict pull-ups 9 thrusters 6 strict pull-ups

WOD for Friday, 5/20/16: 4 rounds: AMRAP for 3 minutes 5 overhead squats (75#/55#) 5 calorie row 1:30 rest *add two reps/calories each time you return to each movement

Pivoting Towards Excellence

Why We Do What We Do, and How We’re Changing Since CrossFit was started by Greg Glassman years ago, the idea that our community is “open-source” has been a vital role in the growth and development of our program. While “constantly varied, functional movements, executed at high intensity” is the constant recipe…

WOD for Thursday, 5/19/16: 10-5-3-1-3-5-10 deadlift

WOD for Wednesday, 5/18/16: AMRAP for 15 minutes: 400m run 150′ walking lunge 10 strict toes to bar