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Compass – CrossFit View Public Whiteboard Warm-up (No Measure) Drills Metcon (Time) 4 rounds for time: Rest for exactly 1 minute after each round Run 200m Rest Run 400m Rest Run 600m Rest Run 800m READ MORE

Compass – CrossFit Open BOX at 10:00AM View Public Whiteboard Warm-up (No Measure) Yoga with Randi Metcon (Time) For time Row 500m 25x Pull-ups 20x KB swings (1.5/1 pood) 15x Overhead squats (75 / 55 lbs) 10x Burpees Run 400m 10x Burpees 15x Overhead squats (75 / 55 lbs)... READ MORE

Compass – CrossFit View Public Whiteboard The CrossFit Warm-up (No Measure) 1x 200 meter Run3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups Dips Metcon (Time) On your way to 100 reps you must perform 10x... 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 SKILL: Double-Unders (Max set of Unbroken Double-Unders) 5 Min to find max or work on your skills... READ MORE

Main – General View Public Whiteboard Warm-up (No Measure) 2 Rounds: 5 Pull-ups 10 KB swings (1.5/1 pood) 15 Push-ups 20 Sit-ups 25 Air squats Metcon (Time) With a partner: Accumulate 60 Front Squats (155/105) One can only be squatting while their partner is holding a... READ MORE

Main – Ladies Only View Public Whiteboard Warm-up (No Measure) 800m Row Metcon (Time) 3 Rounds: 5 Pull-ups 10 DB Racked Lunges (30 lbs) 30 Double-unders 800m Row (Time) Max Effort 800m Row READ MORE

Main – 3:1 View Public Whiteboard Warm-up (No Measure) 800m Row Metcon (Time) 3 Rounds: 5 Muscle-ups 10 Pistols 30 Abmat Sit-ups 800m Row (Time) Max Effort 800m Row READ MORE

Main – General View Public Whiteboard Warm-up (No Measure) 3 Rounds: 200m Run 5 Pull-ups 10 Push-ups 15 Air Squats Deadlift (7-7-7-7-7-7-7 reps) A mandatory One minute rest must be taken between rounds. READ MORE

Main – Special Event View Public Whiteboard Conditioning (AMRAP – Reps) “31 Heroes” 8x Thrusters (155/105) 6x Rope Climbs (15 ft. ascent) 11x Box Jumps (30/24) 400m Sandbag Run (45/25) READ MORE

Main – General NO 8:00PM Class Tonight. View Public Whiteboard Warm-up (No Measure) 200 meter run~ 3 rounds of 7 of: Sit ups Hip extensions (Superman’s) Air Squats Push ups Metcon (Time) Partner Row For Time READ MORE