Strength/Skill:

4×2 Paused Back Squats (Same Weight)

Metcon:

3 Rounds Of “Kelly”

400 M Run

30 Box Jumps

30 Wallballs

HAPPY BDAY COACH JB!! We are throwing down with a special bday wod for Coach JB today so come into any class and let’s celebrate CrossFit style with a fun workout!

Metcon:

For Time:

*Buy in: 28 Ring Dips

3 Rounds:

13 Hang Squat Clean Thrusters (95/65)

19 Pull Ups

*Buy Out: 92 Double Unders

Strength/Skill:

8×4 Bench Press (Building)

Metcon:

6 Rounds For Time:

10 Russian Kettlebell Swings (70/53)

15 Abmat Sit Ups

10 Ring Rows

Hey guys, today we are doing a special WOD for our very own Jesus who’s leaving for his deployment tomorrow. We are grateful for his service and would like to do a workout with a few of his favorite, and a few of his least favorite movements! So come ready to throw down today! And if you’d like to throw down with THE MAN himself, he’ll be at the 4PM class! So stop by and give him some love!!

Strength/Skill:

1 RM Front Squat

Metcon:

“J – Sweese”

For Time:

Teams Of 2:

300 Double Unders

200 Air Squats

100 Burpees

10 Bar Muscle Ups (each)

20 Cal Assault Bike (each)

30 GHD Sit Ups (each)

Strength/Skill:

6×3 Push Press (Building)

Metcon:

4 Rounds For Time:

5 Strict Pull Ups

7 Handstand Push Ups

9 Sumo Deadlift High Pulls (95/65)

300 M Run