| Monday | Core Strength | |
| Tuesday | Back Squat | Kipping pull ups skills clinic 5:45pm |
| Wednesday | Hang Power Cleans | |
| Thursday | Jackie + Karen with a Twist | |
| Friday | Deadlift | Nutrition Seminar Run by Coach Addie 6:30pm |
| Saturday | High Hang Squat Snatches | Free CrossFit for Runners 7:45-9:00am |
| Sunday | Strict Press |
Strength:
3 Rounds for Quality
:30 Hollow Hold
10 Tuck ups
10 V-ups
5 Candlesticks
400m Row
Fx:
:30 Tuck Hold
15 Tuck ups
5 Candlesticks
400m Row
Time Cap 15:00
Conditioning:
AMRAP 12
10 Hand Release Push Ups
8 Chest to Bar Pull Ups (Fx: Pull Ups)
6 Hand Release Burpees
4 Bar Muscle Ups (Fx: Chest to Bar Pull Ups)
