“Macho Mile” 4 Rounds For Time: 400 Meter Run 3 Rounds of “Macho Man” (135/95) 1 Round of Macho Man: 3 Power Cleans 3 Front Squats 3 Push Jerks #WOD #machomile #run #machoman

"Mind Boggler" AMRAP 20: 7 Squat Clean Thrusters (115/80) 200 Meter Run #WOD #mingblogger #amrap #squatcleanthrusters #run

“Powerpuff” For Time: 30 Toes to Bar 400 Meter Run 15 Power Cleans (175/115) 800 Meter Run 15 Power Cleans (175/115) 400 Meter Run 30 Toes to Bar Notes: In this Saturday triplet workout, athletes will accumulate 1 mile of running, 60 toes to bar, and 30 power cleans. The toe to bar variation athletes choose should be something they could complete at least 15 reps unbroken when fresh. The barbell is a little heavier, but something athletes should still be able to cycle

"Mountain Man" 30 Power Snatches (75/55) 800 Meter Run 60 Thrusters (75/55) 800 Meter Run 30 Power Snatches (75/55) Notes: Light and long today for this CompTrain Class repeat workout. Looking to choose a light weight today that athletes could cycle 30+ repetitions unbroken on each movement when fresh. If on the fence, lighter is better. The rep count is fairly high, so keeping it light will allow athletes to continue to move throughout the duration of the workout. Condi

"Clean House" 5 Rounds (In a 4 Minute Window): 400 Meter Run 1 Round of "Cindy" Max Squat Cleans (135/95) in Time Remaining 2 Minutes Rest Between Rounds. 1 Round of "Cindy": 5 Pull-ups 10 Push-ups 15 Air Squats Scale Options 200 M Run Power Cleans MetCon Edition Max DU/Singles instead of Squat Cleans Notes: Within these four minute windows today, looking for athletes to choose a barbell weight that they are able to complete at least 12+ unbroken squat cleans

"Fair Share" Teams of 3 2 Rounds For Time (30 Minute Cap): 200 Meter Run (Each) 100 Dumbbell Snatches (50/35) 200 Meter Run (Each) 100 Box Jump Overs (24/20) 200 Meter Run (Each) 100 Thrusters (95/65) Scale Options: BJO - Box Jumps or Step Ups Snatches - Hanging DB or Bar Muscle Snatch Thrusters - Push Press or MB Thruster Notes: Athletes will group up into teams of three for this partner workout. The weight on the dumbbell snatches and thrusters should be somethi

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

"Christine" *BENCHMARK WOD* 3 Rounds For Time •Row 500m •12 Deadlifts (bodyweight) •21 Box Jumps (24''/20'') Scale Options: DL - 60% Bodyweight Box - 14 Jumps or 21 Step-ups MetCon Edition 500 M Row (400 M Run) 20 KB Deadlifts 30 Box Jumps Beginners 500 M Row / 400 M Run 12 KB DL 12 Box Step Ups Notes: “Christine” is a CrossFit benchmark workout that utilizes athletes bodyweight to determine how much weight is on the barbell. Although this is the prescribed load

"Boxed Out" For Time: 800 Meter Run 21 Hang Power Snatches (95/65) 21 Burpee Box Jumps (24/20) 400 Meter Run 15 Hang Power Snatches (95/65) 15 Burpee Box Jumps (24/20) 200 Meter Run 9 Hang Power Snatches (95/65) 9 Burpee Box Jumps (24/20) L2 15-9-6 Reps Cut Runs in Half L1 15-9-6 Rep Scheme Cut Runs in half Burpee (no Box)/High Hang Muscle Snatch Notes: In this descending rep workout, athletes will choose a weight on the barbell that they could complete 21+ repetiti

Pausing Front Squat Build to heavy single pausing for 3sec at the bottom "Breaking Bad" 5 Rounds: 200 Meter Run 2-4-6-8-10 Front Squats (165/110) L2 1-2-3-4-5 Front Squats L1 200M Run Heavy DB Deadlift or MB Front Squat Notes: The front squat is the focus of this two part workout. Athletes will begin by building to a heavy singe with a three second pause in the bottom. Controlling the weight and maintaining the pause is more important than the actual weight on the barbel