"The Big 3" Back squat 5-5-5-5-5 Bench press 5-5-5-5-5 Power clean 5-5-5-5-5   Afternoon sessions will be canceled today. Those who are going to the event this weekend, we'll meet…

Skill work Pose Row Snatch drop Muscle up Joe and Ryan going overhead.

"Crossfit Total" Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep Squats and runnig, a great combination.

"Barbara" Five rounds, each for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest precisely three minutes between each round.   Frank rowing  

5k run   George clean & jerking 185lbs

Rest Day Enjoy the race!   Rest or peaceful protest? Heck no 3-2-1 go...

Back Squat 1-1-1   150 double unders for time Eli running fast, or posing while it's windy....

5 rounds 300lb deadlift 5 reps 15 knees to elbows   Kettlebell tossing from Jeff Edwards on Vimeo.

Skills Snatch Clean & Jerk time permitting kettlebell shenanigans     Frank and Ginny enduring the quad destroyer. It hurts so good!

Four rounds for time of: Run 400 meters 50 Squats Push Press 3-3-3 Eli lunging