7 Rounds for Time
7 Left Arm DB/KB Snatch 35/53
7 Right Arm DB/KB Snatch
Guest Days December 6,7,8. Bring your friends your family to try out a class!
Coach led mobility
20 Minutes to find 1 Rep Max Snatch
20 Minutes to find 1 Rep Max Clean and Jerk
Front Squat @ 135/90#
Kettlebell Swings 53/35
1 Rep Max Squat
1 Rep Max Press
1 Rep Max Deadlift
Only 3 Attempts allowed at each 1 rep max.
Come join us for the Intrepid Teen Challenge from 11am-2pm. Registration starts at 10:00am.
3 Rounds For Time:
30 Squat Cleans 95/65
Noon WOD only.
Teams of 2:
The bar never touches the ground.
We are Thankful for all our members and the community we have forged that continues to amaze us each day. Here is a story from Denise Kunisch. Post what you are Thankful for to the Comments.
This past year has been a challenging one for me, to say the least. The death of a very close family member, my Mother-in-law’s battle with cancer, & and the betrayal of a close friend hit me all at once. As the mother of 3 young children who demand a lot from me, it seemed the best thing to do was to brush it all under the rug & leave it up to CrossFit, running, & triathlons to do what they’ve always done.....make me feel good. As it turns out, it was too much to ask of myself physically because all of that stuff under the rug was really on my shoulders. The results of trying to out-train my troubles left me feeling tired & defeated. I suspect this is not an uncommon occurrence among us CrossFitters, who face adversity head on & power through it. So I wanted to share my experience with doing too much, taking some big steps back, & what I have gained from it moving forward.
Back Squat 3x7
Bench Press 3x7
Clean Pull 3x7
15 min Emom
1 High Hang Snatch
1 High Hang Snatch
2 Overhead Squats
Thursday 11/22 Turkey Trot 5k @ Kroghs in Sparta
Friday 11/23 Noon Class Only
Saturday 11/24 9am Class and the Intrepid Teen Challenge
4 x 3 snatch grip behind the nect push press, heavier than last week, rest 2 minutes
25 KBS @ 32/24kg + ME double under in 90 seconds, rest 90 seconds
20 KBS @ 32/24kg + ME double under in 90 seconds, rest 90 seconds
15 KBS @ 32/24kg + ME double under in 90 seconds, rest 90 seconds
10 KBS @ 32/24kg + ME double under in 90 seconds, rest 90 seconds
5 KBS @ 32/24kg + ME double under in 90 seconds, rest 90 seconds