5:30 and 6:30 AM CLASSES CANCELLED DUE TO THE SNOW!
Check back for an update on 9:30 AM! Stay safe!!!

Getting ready for the CrossFit Open?
Sign up for the Kipping and Double-Unders Skills Clinic at 5:30 PM tonight to polish up your skills!

Strength
Every 3:00, 5 Sets
5 Back Squats
1) 65-70%
2-3) 70-75%
4-5) 75-80%

Conditioning
AMRAP 9
9 Deadlifts (185/125) (FX: 135/95) (RX+: 225/155)
12 Box Jump Overs (24/20)
15 Wall Balls (20/14)
*RX/RX+ Min: 4 Rounds

6:30 PM WOD CANCELLED!
Be safe in the snow and check back for updates on Wednesday morning!

Conditioning
AMRAP 20
25 Sit-Ups
20 Goblet Lunge (24/16) (FX: 16/12)
15 Chest to Bar Pull-Ups (FX: Pull-Ups)
10 50′ Shuttle Runs
5 Bar Muscle-Ups (FX: Chest to Bar Pull-Ups) (RX+: Ring)
*RX/RX+ Min: 4 Rounds

Cooldown
1:00 on, :10 off
1) Downdog to Seal Pose
2) Thoracic Extension w/ Wall
3-4) Hip Flexor Lunge (each side)

Conditioning
Every 3:00, 3 Rounds
1)
20/15 Calorie Row (FX: 16/12) (RX+: 24/18)
12 Lateral Burpees Over Bar (FX: 8)
AMRAP Snatch (135/95) (FX: 95/65) (RX+: 155/105)

2) Rest

3)
20/15 Calorie Row (FX: 16/12) (RX+: 24/18)
12 Bar Facing Burpees (FX: 8)
AMRAP Clean and Jerk (135/95) (FX: 95/65) (RX+: 155/105)

4) Rest
*Score: Total Barbell Reps
*RX/RX+ Min: 36 reps

Strength
Every 1:30, 4 Rounds
1) 10 Bent Over Row
2) 10 Dumbbell Bench Press
3) 20 Banded Pullaparts

Conditioning
AMRAP 9
30 Double Unders (FX: Single Unders)
9 Hand Release Push-Ups (FX: Push-Ups)
9 Toes to Bar (FX: 6 OR Hanging Leg Raises)
*RX Min: 7 rounds

Seventh Heaven/Open Gym: 7:15 – 9 AM
Squad WOD: 9 & 10 AM

Squad WOD
8:00 on, 2:00 off – w/ Partner, Alternate Full Rounds
AMRAP 8
12/8 Calorie Ski (FX: 8/6)
8 Shoulder to Overhead (115/80) (FX: 75/55)

AMRAP 8
12/8 Calorie Bike (FX: 8/6)
8 Back Rack Reverse Lunge (115/80) (FX: 75/55)

AMRAP 8
12/8 Calorie Row (FX: 8/6)
8 Hang Power Clean (115/80) (FX: 75/55)