Happy New Year

We will resume normal hours on Thursday, January 2, 2014

Enjoy good times with family and friends.

Complete for time:
160-120-80 Double unders
80-60-40 Air squats
40-30-20 Push ups (hand-release)

Reminder: 5 am, 6 am, 8 am classes only. Noon and afternoon classes cancelled. We are also closed on New Year’s Day.

Happy Holidays

Front Squat
Heavy Single

Complete 3 rounds for time
10 Pull ups (chest to bar)
10 Front Squats, 65% of HS
10 Burpees

For time:

“Rankel”
AMRAP 20 mins:
6 Deadlifts, 225/155
7 Burpee Pull ups
10 Kettlebell swings, 70/53
200m Run

U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.

For Time:
Run 800 meters
~then~
4 rounds of
25 Jump Squats (45/35)
25 Hand-release push ups
~then~
Run 800 meters

MERRY CHRISTMAS

CrossFit Open Sectionals Workout 13.3

As Many Reps in 12 mins of:
150 Wall Balls, 20/14
90 Double Unders
30 Muscle ups

The sub for Muscle Ups will be Burpees.

Time to get a PR on a two-time Open Sectionals WOD!!!