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Main – General Open GYM from 10AM-11AM View Public Whiteboard Metcon (Time) 5 Rounds of: 7 Deadlifts (275/185) 30 Squats 7 Handstand Push-ups READ MORE

Main, Offsite – General This WOD is ONLY for those who don’t wish to participate in the Funday challenge starting at 7:30pm. View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Max rounds in 12 minutes: 7x Pull-ups 7x Ball slams (20#) 7x GHD sit-ups READ MORE

Main – 3:1 View Public Whiteboard The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups Dips WOD: “Manion” (Time) 7 Rounds for time: Run 400m 29 Back Squats, 135# ___... READ MORE

Main – General View Public Whiteboard Metcon (Time) For time, 21-15-9 of: Abmat Sit-ups Russian Kilo-Bell Swings (53#/35#) Double Unders READ MORE

Main, Offsite – Ladies Only Death By Box Jumps & Deadlifts View Public Whiteboard WOD: Metcon (AMRAP – Rounds) Start with 5 reps, and Add ONE rep to BOTH your box jumps and your deadlifts every minute until you can not complete your reps within the minute.EMOTM:... READ MORE

Main – General View Public Whiteboard Power Snatch (2-2-2-2-2-2-2) ^(Touch and go)^ CF Games Regional Individual Event #3 7 Minute ladder of: Overhead Squat (3) READ MORE

Main – General View Public Whiteboard Burgener Warm-up (No Measure) 1. Down and up 2. Elbows high and outside 3. Muscle Snatch 4. Snatch Land 5. Snatch Drop 6. Hang Power Snatch Power Snatch (2-2-2-2-2-2-2) ^(Touch and go)^ CF Games Regional Individual Event #3 7 Minute... READ MORE

Main – 3:1 View Public Whiteboard Burgener Warm-up (No Measure) 1. Down and up 2. Elbows high and outside 3. Muscle Snatch 4. Snatch Land 5. Snatch Drop 6. Hang Power Snatch Power Snatch (2-2-2-2-2-2-2) ^(Touch and go)^ CF Games Regional Individual Event #3 7 Minute ladder... READ MORE

Main – General View Public Whiteboard Warm-up (No Measure) 200m Sandbag Race (45/25) WOD: Metcon (Time) 100 Toes-to-Bar Start the workout and each minute with 10 pushups. READ MORE

Main – General View Public Whiteboard Cindy (AMRAP – Rounds and Reps) Open GYM from 10AM-11AM20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats READ MORE