Friday 2.24.17

“Open 17.1” For time: 10 Dumbbell Snatches (50/35#) 15 Burpee Box Jump-Overs (24/20″) 20 Dumbbell Snatches 15 Burpee Box Jump-Overs 30 Dumbbell Snatches 15 Burpee Box Jump-Overs 40 Dumbbell Snatches 15 Burpee Box Jump-Overs 50 Dumbbell Snatches 15 Burpee Box Jump-Overs Time Cap: 20 Minutes DON’T FORGET TO REVIEW THE SCALED AND MASTERS VERSIONS OF

Thursday 2.23.17

Fitness RX Fitness Level 1 Fitness Level 2 Every Minute on the Minute x 12: 2 Rounds of… Minute 1 – 5 Power Snatches (95/65) + 10 TTB Minute 2 – 15/12 Calorie Row Minute 3 – 5 Clean and Jerks (95/65) + 10 TTB Minute 4 – 15/12 Calorie Row Minute 5 – 5

Wednesday 2.22.17

Fitness RX Fitness Level 1 Fitness Level 2 Back Squat 10 – 8 – 6 – 4 – 2 Rest 2:00 between sets, building in weight on each. Cashout AMRAP 8: 10 Wallballs (20/14) 20 Double-Unders Back Squat 10 – 8 – 6 – 4 – 2 Rest 2:00 between sets, building in weight on

Tuesday 2.21.17

Fitness RX Fitness Level 1 Fitness Level 2 AMRAP 10: 3 Calorie Bike, 3 Hand-Release Pushups, 3 Dumbbell Snatches (50/35) 6 Calorie Bike, 3 Hand-Release Pushups, 6 Dumbbell Snatches (50/35) 9 Calorie Bike, 3 Hand-Release Pushups, 9 Dumbbell Snatches (50/35) AMRAP 10: 3 Calorie Row, 3 Hand-Release Pushups, 3 Dumbbell Snatches (40/25) 6 Calorie Row,

Monday 2.20.17

Fitness RX Fitness Level 1 Fitness Level 2 Alternating On-The-Minute x 21: Minute 1 – 200 Meter Run Minute 2 – 15/12 Calorie Row Minute 3 – 7 Power Cleans (135/95) + 30 Double-Unders Alternating On-The-Minute x 21: Minute 1 – 200 Meter Run Minute 2 – 15/12 Calorie Row Minute 3 – 7 Power

Sunday 2.19.17

Fitness RX Fitness Level 1 Fitness Level 2 Max rounds in 7 minutes: 21-15-9 DB thrusters Ring Rows You can view our current schedule on our Box Calendar and Registration Board. You can login to our scheduling and manage your account with the Triib App from Apple on iTunes or Android on Google Play.

Saturday 2.18.17

  9:00 a.m. Community WOD Fitness RX Fitness Level 1 Fitness Level 2 AMRAP 25 Teams of 3 3k Row Buy-In -in remaining time- 50 Hang Power Snatch (75/55) 50 Thrusters (75/55) 50 Sumo Deadlift High-Pulls (75/55) 11:00 a.m. CrossFit Fitness RX Fitness Level 1 Fitness Level 2 “Goat Day” On the Minute for 20:

Friday 2.17.17

Fitness RX Fitness Level 1 Fitness Level 2  3-Position Snatch – Build to a Heavy load no more than 70% Position 1 – Pockets Position 2 – Knees Position 3 – Floor Cashout On the Minute x 12: Minute 1 – :20s Overhead Squat Hold (45/35) Minute 2 – 15 Abmat Sit-Ups Minute 3 –

Thursday 2.16.17

Fitness RX Fitness Level 1 Fitness Level 2  “The Good Life” 3 Rounds: Row 500 Meters 12 Burpees 21 Box Jumps (24″/20″)  “The Good Life” 3 Rounds: Row 500 Meters 12 Burpees 21 Box Jumps\Steps (24″/20″)  “The Good Life” 3 Rounds: Row 500 Meters 12 Burpees 21 Box Steps (Coaches Choice) You can view our

Wednesday 2.15.17

Fitness RX Fitness Level 1 Fitness Level 2 AMRAP 15: 15 Deadlifts (225/155) 30 Wallballs (20/14) 60 Double-Unders AMRAP 15: 15 Deadlifts (185/115) 30 Wallballs (14/10) 60 Double-Unders\Double Taps AMRAP 15: 15 Deadlifts (Coaches Choice) 30 Wallballs (Coaches Choice) 60 Double-Unders\Double Taps You can view our current schedule on our Box Calendar and Registration Board.