“19.5” For Time: 33-27-21-15-9 Thrusters (95) Chest to Bar Pull-ups 20 Minute Time Cap OR “Wall-E” AMRAP 20: 30 Single Arm Dumbbell Push Press (50/35) 30 Double Unders 30 Wallballs (20/14) 30 Double Unders # DAILY MINDSET “If you can’t fly, then run. If you can run, then walk. If you can’t walk, then crawl. But whatever you do, you have to keep moving forward.” – Martin Luther King Jr Comedian Jerry Seinfeld had a daily practice, which was a promise to himself. To “never brea

"19.5" 33-27-21-15-9 reps for time of: Chest-to-bar pull-ups (95/65) Time cap: 20 minutes *Time cap: 20min. **Scaled: 65/45 #WOD #195 #19point5 #thrusters #c2b #pullups #fran

*We have 1 class today at 9am* WOW! Can you believe today is the last day of the year? And what a year! And there's no better way to end 2018 than with... ... "FRAN" 21-15-9 reps for time of: • Thruster 95/65# • Pull-ups Notes: “Fran” is arguably the most well known CrossFit workout of all time. A simple, yet effective combination of movements. The weight on the barbell should be something that athletes could absolutely hold onto the first set of 21 repetitions unbroken if

Today's class is at 9am only! Childcare available! *All other classes have been cancelled. “Visiting Friends” Happy Holidays! What better time than Thanksgiving to visit some of your dearest friends and catch up on old times. In this workout, you can visit each friend in any order you like… but don’t leave anyone out! For Time: "Angie's" House 20 Pull-Ups 20 Push-Ups 20 Situps 20 Air Squats "Helen's" House 400m Run 21 Kettlebell Swings (53/35) 12 Pull-Ups "Fran's" House 15

“Fran” 21-15-9: Thrusters (95/65) Pull-Ups L1 Push Press Ring Rows Notes: While this a weight that athletes are capable of holding on to for 21 repetitions unbroken, that doesn’t not have to be the case during the workout if it means the set of 15 will have to be broken into three sets. How comfortable athletes are on these movements will likely determine these sets. Sustainable options could be 8-7-6 for the set of 21, 8-7 for the set of 15, and 5-4 (or 9 unbroken) for

Today's classes are 9 & 10am Childcare available! *Fit Cubs/Kids and Varsity Classes have been cancelled. “Visiting Friends” Happy Holidays! What better time than Thanksgiving to visit some of your dearest friends and catch up on old times. In this workout, you can visit each friend in any order you like… but don’t leave anyone out! For Time: "Angie's" House 20 Pull-Ups 20 Push-Ups 20 Situps 20 Air Squats "Helen's" House 400m Run 21 Kettlebell Swings (53/35) 12 Pull-Ups "Fr

"Fran" 21-15-9 RX Thrusters (95/65) Pull-Ups L1 Sub Ring rows or jumping pull-ups ROMWOD Notes: And she's back. This benchmark of benchmarks is fast and furious. Remember, we're not chasing RX… we're chasing intensity. This is a sprint. You should be able to do your first set of thrusters unbroken and go immediately to the pull-ups. Pick a weight and movement that you can move quickly through with minimal or no breaks. Leave your ego out of this one. Choose wis