Eight rounds for max reps of:
75 pound Push press, 20 seconds
Rest 10 seconds
Jumping alternating lunge, 20 seconds
Rest 10 seconds
75 pound Push press, 20 seconds
Rest 10 seconds
Jumping alternating lunge, 20 seconds
Rest 10 seconds
The gym will be open for 9am, 5:30pm and 6:30pm. Please be advised you may still have to park at the American Legion and walk to the gym. Wear boots! Strength: Press Squat Five rounds of: 3 Cleans 20 Burpees  We will be wodding tonight! Open for 530pm No need to sign up just show up! Park at the American Legion and walk in. Water is about up to your knees and dropping fast! See you tonight!  Be prepared to get wet tonite! No classes on Monday. We will let you guys know if a clean up party is needed.    Check site for updates for Monday. We may have to close if the river floods. We will keep you posted.  8 Rounds for Time: 5 Power Snatches 115#/85# 20 Double Unders 200m Run Post time to comments.  The TRIPOD leads from the FRONT!!! Show me who you are. I’m tired of the hustle and the dodge and the game. And so are a lot of other people. I don’t want to see the face you put on for the rest of the world. I don’t want to get the false front, the fake smile, the plastic emotions that have not one hint of truth or heart to them. There’s enough of that in the world. This is CrossFit. Who you are here is who you are in life. Hardcharger, weak finisher, cheater, stand-up guy, liar, whiner, true friend, false friend, enthusiast, degrader, master bullsh** artist, or whatever: the person that emerges in these workouts is the person who lives closest to your soul. It’s you. Let me see that person — because real is so much better than fake perfect. And if you don’t like what you see of yourself during these workouts? Then you got some work to do besides the WOD. Maybe who you are right now is not good enough for you. So get better: physically, emotionally, mentally. Get stronger. But show me who you are. CrossFit. Article taken from CrossFitLisbeth.com Bench Press and Deadlift 3- 70/80/90% 5 Rounds: 10 Power Cleans 10 Burpees "Nancy" 5 rounds of LIFT: 400 meter run 95 pound Overhead squat, 15 reps Brian Mitchell 11:35, Aaron Moburg-Jones 12:07, Rob Orlando 12:14, Jay Maroney 14:59. Post time to comments. ANNOUCMENTS: Pete the lifter of the Olympic lifts has asked THE QUESTION and his lovely lady said Yes! Big Matt and Margaret now have Double Unders!!  Joe sweet overhead squat! Five rounds of: 185 pound Deadlift, 15 reps 15 Toes to bar  Nina from lululemon will be at Ladies Night. Will You? Five rounds of: 40 Double-unders 30 Box jumps, 24 inch box 20 Kettlebell swings, 1.5 pood RACHEL WILSON SQUATED 185 Pounds!!! Also Deadlifted 200 pounds and made it look easy! And pressed 70 pounds for a CrossFit Total of 455!!! She is the Strongest Female we have at this Time!!  | 
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