8:30 am class “AYE POPPY!” Partner WOD 40-30-20-10 GHD Sit-ups (May sub 60-45-30-15 Abmat sit-ups) Pull-Ups (May sub 12-10-8-6 RMU) -Rest...

CFG QF 22.1 For time: 50 dumbbell walking lunges 30 handstand push-ups 40 front-rack walking lunges 20 deficit handstand push-ups 30...

DOUBLE TEAM 50-40-30-20-10 Double Unders AbMat Sit-Ups directly into 5-10-15-20-25 KB Swings 24/16kg Overhead Squats 75/55

STRAPPED IN Row 1000m-800m-600m-400m-200m Bike 500m-1000m-1500m-2000m-2500m (may substitute 200-400-600-800-1000m Run for Bike)

AIR UP 4 Sets: Run 300m 30 Air Squats 10 Burpee Pull-Ups *rest 1:1 between sets

CLOSING IN 20 Minute EMOM - 5 Rounds Minute 1: 25 Abmat Situps or 10-15 GHD Sit-ups Minute 2: 300m Echo Minute 3: 2 Rope Climbs Minute 4:...

SCRAM REN! In teams of 2: 4 Rounds 400m Run 4 Rope Climbs 21-15-9 Snatches (full squat) 115/75 12-9-6 Handstand Push-ups 4 Rounds 25 GHD...

Congratulations to our 3 athletes and an old guy that made it through the Open and have qualified to move to the next stage of...

First though, make sure you attend the Close of the Open tonight! Come anytime between 4:30 and 6:30 to find your CrossFit Total...

Come celebrate the Close if the Open tonight! Evening classes will be doing the Crossfit Total…find your Max in the Back Squat, Deadlift...

ROBERT THE BRUCE 2 sets 200m Run 8 Power Cleans (165/125) 200m Run 8 Power Cleans (165/125) 200m Run -rest 1:1 b/t sets-

Come Celebrate the end of the 2022 Open! This Friday from 4:30-7ish we will be having a Closing of the Open Celebration! The Plan: WOD -...

"They'll Never Take...OUR FREEDOM" 54 Pull Ups 30 Chest to bar Pull Ups 18 Bar Muscle Ups 120/90 Calorie Row *partition as desired *scale...

Congratulations to the members of Team 4! You team had the best combined score for the Open this year! Talk to Rob about your prize!!...

WILLIAM WALLACE 50' Handstand walk or 20 Strict Press 95/65 20 Power Snatches (135/95) 50’ Handstand walk or 20 Strict Pres 95/65 -rest...

Great job on 22.3! We had so many incredible performances of the workout! You should all be proud of yourselves. Now,...don't...

*If you are going to do or redo 22.3 today, please tell the class coach as soon as you arrive so accommodation can be made. **There are...

”DON’T HURT MY MULES” - Teams of 2 6:30 Class - 4 Rnds; 8:30 Class - 3 Rnds 3 Minute AMRAP Toes-to-Bar Wall-Balls 20/14 Rest 2 Minutes 3...

COME TO FRIDAY NIGHT LIGHTS!! 80’s Style!! Come dressed up in your parachute pants, neon colors and whatever else defined that era…...

"I AM BEYONCE, ALWAYS" 4 rounds 5 Power Cleans (205/135) 1000m Row/Bike @easy pace -Rest 3 Minutes- 3 rounds 4 Power Cleans (225/155)...