Class Schedule is back to normal!




Warm Up:

10 Cals on Assault Bike

10 Box to bends

10 Squat to Stands

10 Twisting Push Ups

10 Arm Circles

10 Huggers



10 Min Turkish Get Up practice



CrossFit Open 18.0



DB Snatch (50/35)

Burpee Over DB


Video courtesy of Austin Spencer.  Movement standards on DB Snatch – cannot switch hands until DB is below the shoulder.  For Burpees, to be RX, must not step down or up in the burpee and both feet must leave the ground and land at the same time in the hop or the DB.


Scaling Options:

DB weight -> As Needed


Cool Down:

Doorway stretch – 2 min per


Cobra to downward dog x20

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