Skill: Hand Stand Push up and Progressions Strength WOD: Snatch and Balance 7×1

In observance of Martin Luther King Jr. day, we will be having a holiday class schedule!  Classes will be held at: 10:00 am 5:00 pm [youtube http://www.youtube.com/watch?v=V57lotnKGF8&w=420&h=315] WOD: Odd…or Even? Pick a card, any card!  Depending on the number you Read More …

In showing support for our athletes competing, all classes are cancelled Tomorrow (Saturday the 19th).  Please come out and show your support for Nick and Alyssa!  More info on the event can be found here: http://www.crossfitsoco.com/event/6/frostfit-team-challenge If you’ve never been Read More …

“Isabel” For time: 30 Snatch @ 135 lb./ 95 lb. [youtube http://www.youtube.com/watch?v=a29zlFkrAfw&w=560&h=315]

4 Rounds for time: 5 forward rolls 25 lateral jumps 10 overhead weighted lunges 45/25 25 Double Unders 15 Knees to Elbows

Skill: 10 Minute EMOM 5 x Snatch Strength: Front Squat 7-6-5-4-3-2-1-1-1 (Bring those wrist wraps if ya got em!!)

For Time: 50double unders 40squats 30 push-ups 20pull ups 10wall balls 20 pull-ups 30 push ups 40 squats 50 double unders

Skill session: Kipping pull-up Then…  9 min AMRAP: 3 Push Jerk 2 Power Clean 1 Deadlift *Rx weight is 135 lb for men, 95 lb for women.

“Johnson” Complete as many rounds in 20 minutes as you can of: 245 pound Deadlift, 9 reps 8 Muscle-ups 155 pound Squat clean, 9 reps 1st Lt. Michael E. Johnson, 25, of the U.S. Marine Corps 7th Communications Battalion, 3rd Read More …

“Fran” For Time: 21-15-9 Thrusters @ 95/65 Pull-ups [youtube http://www.youtube.com/watch?v=KVxzDOYv85k&w=560&h=315]