Attention: The Gym is Closed for Labor Day, Enjoy the Holiday!

Everyday Paleo
WOD
30 Front Squat (75/55)
Run 800
Rest 6 Min.
AMRAP 10 Min.
5 Dead hang Pull ups
10 Ring Push ups
Out of town workout
AMRAP 20 min
Run 400 meters
Max Push Ups

Attention, the gym will be closed next Monday for Memorial day! We will still be holding normal classes on Saturday morning.
WOD
5 Rounds
5 Deadlifts (225/135)
10 Burpees
Out of town workout
5 rounds
Run 2 minutes
25 Push Ups
25 Box Jumps

Attention, the gym will be closed next Monday for Memorial day! We will still be holding normal classes on Saturday morning.
WOD
3 Rounds
30 Wall Balls
20 Burpees
10 Knee to Elbows
Out of town workout
4 rounds
Run 800 meters
Rest 3 minutes

Attention, the gym will be closed next Monday for Memorial day! We will still be holding normal classes on Saturday morning.
WOD
“Annie”
50-40-30-20-10
Double Unders
Sit Ups
Out of town workout
5 rounds
5 Handstand Push ups
10 Push ups
15 Sit Ups
20 Air squats

Attention, the gym will be closed next Monday for Memorial day! We will still be holding normal classes on Saturday morning.
WOD
As Many Rounds As Possible in 15 minutes of:
4 Ring Dips
6 Squat Cleans (135/95 lbs)
8 Pull Ups
Out of town workout
4 rounds:
Run 400 meters
50 Air Squats

Attention, the gym will be closed next Monday for Memorial day! We will still be holding normal classes on Saturday morning.
WOD
5 rounds
5 Shoulder to Overhead, 135/95 lbs
10 Burpees
then
3 Rounds
10 Pull Ups
20 Squats
Out of town workout
5 rounds
5 Handstand Push ups
10 Burpees
then
3 rounds
10 box jumps
20 sit ups

Remember, this Saturday is the finals of the Crossfit Total Challenge! Everyone is welcome to participate, even if you did not take your initial baseline!
WOD
Tabata
Score is total reps of each movement.
Goblet Squats (53/35)
Pushups
Rest 2 min.
Half Tabata (2 min. each)
Goblet Squats (53/35)
Pushups
Out of town workout
Tabata
Squats
Pushups
Rest 2 min.
Half Tabata (2 min. each)
Squats
Pushups

Remember, this Saturday is the finals of the Crossfit Total Challenge! Everyone is welcome to participate, even if you did not take your initial baseline!
WOD
10 Rounds
10 Sumo Deadlift High Pulls (95/65)
10 Pull Ups
Out of town workout

10 Rounds
Run 200
10 Burpees

Remember, this Saturday is the finals of the Crossfit Total Challenge! Everyone is welcome to participate, even if you did not take your initial baseline!
WOD
3 Rounds
10 Single Arm Kettlebell Press (52/35)
20 Burpees
30 Kettlebell Swings (35/25)
40 Sit ups
Out of town workout
4 Rounds
10 Handstand Pushups
20 Burpees
30 Squats