Warm up and build to a 1RM for the day.
Snatch Deadlift + Mid-Hang Snatch + Overhead Squat
If you’re newer to the lift, build to a heavy load for the day on the complex.
Post loads to comments.
Exposure 8 of 8
Every Minute on the Minute x 10:
10 Russian Kettlebell Swings, as heavy as possible
Forearm Plank the remainder of the minute
If the Kettlebell Swings take you 20 seconds, hold a plank for 40 seconds before popping back up for the next 10 Swings.
Post work to comments.
Coach Callie demos an arm bar escape with Carlos at our Sunday Brazilian Jiu Jitsu class
Today we’re hosting a sold out Barbell Medicine Seminar at 597 Degraw. We’re mostly running on our normal schedule, with the exception of the following classes:
- 11am CrossFit Kids is cancelled.
- We will not be able to offer Open Gym hours outside the usual 6 to 8pm.
Our front desk staff will be at 608 Degraw. Please check in for all classes there!
THIS FRIDAY: CORNHOLE TOURNAMENT
An evening of friendly cornhole competition. Haven’t played before? Don’t worry! It’s pretty simple, and this video explains everything. All are invited! Please leave a comment on the event page if you plan to participate. Teams (of 2) can declare beforehand, or we’ll pair you up at the tournament.
Friday, August 3rd at 6:30pm during Open Gym. We’ll have the cornhole boards set up periodically over the next few weeks so you can practice.