The Beginning of the Beginning

10 minutes to practice your freestanding Handstand, use a partner if necessary Rest as needed, then perform “Diane” 21-15-9 reps for time of: 225 pound Deadlift Handstand push-ups Rest as

You need this.

Rowing Class at 9:30 and 10:30! Shana. Starting today, Alexi will be hosting a rowing class every Sunday. While relatively new to crossfit, she has been involved with rowing since

Go!

There is no CrossFit 101 today, it will be tomorrow at 11:30.  Sorry for any inconvenience! “Cindy” Complete as many rounds as possible in 20 minutes of: 5 Pull ups

Go All In

Perform 3 rounds for Quality of: 5 Perfect Burpees 5 Cartwheels 5 One footed lateral hops over 2.5lb plate with each foot, over and back is one rep Rest as

Let’s roll

Warm up with the Burgener Warm up. For time: Run 800 meters 15 Hang squat snatch Run 800 meters 15 Squat snatch from mid-thigh Run 800 meters 15 Squat snatch

The Build up

“G inspired” Perform 3 rounds for time of: 10 Strict Pullups 10 Shoulder Press (95/65) 10 Strict Toes to Bar Rest 3 minutes, then, using the time from the above