We will be closed Monday, in celebration of New Years Day. All emails and phone calls will be returned promptly, on Tuesday (as long as Sofia does her job). From our family to yours, we want to wish you all the Happiest of New Years. CHEERS! to 2018!

3/22/2017 A: Metcon (No Measure) Every 5 minutes, for 30 minutes (6 sets) for times: Row 500 Meters/Run 400m 8 Strict Pull-Ups 12 Toes to Bar 16 Push-Ups Please note times for each of the six sets. B.: Every 90 seconds, for 12 minutes (2 sets of each): 1. – 60 seconds of Reverse Snow

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3/21/2017 A. EMOM: Snatch (Every 2min x10 – 1 snatch lift-off + 1 full snatch) Build over the course of the 10 sets to something heavy. A Snatch Lift-Off is the first portion of the snatch, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause

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3/20/2017 A1. : Back Squat (3×8 @ 31X1) Rest 90sec between movements A2.: Pull-ups (3×8 @ 2110 tempo) rest 90 sec between movements A3. : Bottom’s Up Kettlebell Carry x 100-Feet (50′ each side) + Metcon (Time) 21-15-9 Dumbbell Thrusters (50/35) Burpees

3/17/2017 CrossFit Open WOD 17.4

3/16/2017 Makeup Day/Rest Day. Make up a WOD you missed from earlier in the week, or take today as an active recovery/rest day. If you want to come in and practice elusive skills, we think that’s a great idea, too. For more information about why we rest on Thursdays rest day, read this. Thursday is also

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3/15/2017 Snatch (Every 90sec x5 sets – 3 squat snatches) + Metcon (Time) 3 rounds 30 DUs 10 t2b 5 FS (185/135) **front squats from the ground

3/14/2017 Muscle Up Warm Up – progression – low ring practice – kip in high rings – jumping MU – MU + EMOM: Metcon (No Measure) Every 2min for 5 sets – 2 ring MUs + Metcon (Time) 21 thrusters (75/45) 800m run

3/13/2017 Back Squat (3-2-1) Increase weight each set. All sets challenging. NO FAILS. Heavy single (shoot for 95-101% – doesn’t have to be a 1RM) + Metcon (AMRAP – Rounds and Reps) AMRAP 10 10 HSPU 200m run 30 air squats

3/10/2017 Open WOD 17.3…. TBA