Main Skill/Strength: Rope Ascents WOD: Snatch Elimination 1-3x of every move until hitting max on a movement.  Eliminate the mvmt, and continue until all the movements are eliminated. Hang Squat Snatch Snatch Push Press Snatch OHS Snatch DL Snatch High Pull   Cashout: 3 Rounds 10 Sit-ups, GHD 10 Russian Twists 10 Leg Raises   Foundations Class: Skill/Strength: Rope Ascents …

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The CrossFit Open The 2019 CrossFit Open starts this Thursday, February 21, 2019, and ends 5 weeks later on Monday, March 25, 2019. Register here. It costs $20. We will have our Open Announcements each Thursday at 7pm during the 5 weeks. We will have our on head-to-head line-up each week. We will focus on the Open on Friday and …

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Strength / Skillwork Bench Press 8-5 / 3-3-3+ / 5 50-60% / 70-80-90% / 65% WOD IKFF CKT Level 1 Test (KB) For time perform: 100 KB Hand-Hand Swings (Alt. Hands at stomach height) 32 KB Clean & Push-Press 60 KB Snatches 30 KB Goblet Squats Competitor: 45/30# KB, Do not set the weight down. Rest in the hang, or …

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Strength / Skillwork Jump Rope work on singles and doubles Back Squat 8-5 / 3-3-3+ / 5 50-60% / 70-80-90% / 65% WOD “Tabata Something Else“ Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, …

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Upcoming Events The CrossFit Open The 2019 CrossFit Open starts on February 21, 2019 and ends 5 weeks later on March 25, 2019. Register here. It costs $20. We will have our Open Announcements each Thursday at 7pm during the 5 weeks. As in year’s past, we will have our on head-to-head line-up each week. This year we are adding …

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Upcoming Events The CrossFit Open The 2019 CrossFit Open starts on February 21, 2019 and ends 5 weeks later on March 25, 2019. Register here. It costs $20. We will have our Open Announcements each Thursday at 7pm during the 5 weeks. As in year’s past, we will have our on head-to-head line-up each week. The Open WODs, with scaled …

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Strength / Skillwork Clean Technique Work 1 set EMOM for 10 Have beginners do this with a Medicine Ball, i.e. 3 position MBSC WOD Complete each 2x in any order* for time: (20:00 cap) – 30 Hanging Leg Raises** [T2B] – 30 Pull-ups [C2B] – 30 Cal. Bike – 30 Russian Twists 15/10# [30/20#] – 30 Goblet Squats 55/35# [70/55#] …

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Foundations Class Today at 1:45pm Strength / Skillwork 10′ – 10′ – 10′ – Max – Max Work on this after WOD with time remaining. WOD New to FTX = Pick 1 Rx = Do 2 with 5 min rest between Rx+ = Do all 3 with 5 min rest between Intro A For time: (10:00 Cap) 500m Row 25 …

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Specialty Classes Yoga – 11:00 am – 12:00 pm Strength / Skillwork None today WOD Mini Triatholon Run 5k Bike 5k Swim laps for 30 min Elements Mini Triatholon Run 2k Bike 2k Swim laps for 30 min

Specialty Classes Yoga – 11:00 am – 12:00 pm Strength / Skillwork None today WOD CrossFit Games 14.2 & 15.2 See description here. Coastie Cash Out! 8/4/1790 8 Monkey Squats (4-ct) 4 one-arm push-ups, 2 per side 17 Supermans 90 Scissors (1-ct) Elements 12:00 AMRAP of: 15 Jumping* Goblet Squats 15/10# 15 Ring Rows 15 Flutter Kicks 2ct. * Get at …

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