HOMESLICE  (All you need is a jump rope and a KB/DB or some creativity) 

A.  3 sets:
30-60 sec OHS hold*
100 DUs

B. AMRAP in 16 min:

16 SA (single arm) snatches**
16 burpees
200m run

*Use a PVC pipe or boom handle

**Ideally you use a DB or KB, but any item with some weight you can hold with one hand will suffice!

ROPE BURN (All you need is a Jump rope!)

Clean is in.

**UPDATE**

GYM WILL BE CLOSED FROM

3/16-3/27

EMAIL AND POST TO FOLLOW!   THANK YOU EVERYONE FOR YOUR SUPPORT AND UNDERSTANDING. 

**Announcements, Etc…**

• Programming Update! We’re super excited to announce that, effective immediately, Chelsea is taking over programming for both CrossFit and Csport. So next time you’re ridiculously sore over the weekend, you’ll know who to blame. ;)
• Pardon the dust: As you’ve seen by the new doorway, we’ve finally been given the green light to prepare the additional space for use. While the plan is still to remove the walls completely, we can’t move forward with that quite yet as there are bigger permit obstacles to overcome.  But in the meantime, the new space, which should be open in the next few weeks, will provide more space for overflow in larger classes, an area for private training to operate, and additional open gym space.  It’s taken 10 years to acquire this additional space in the front of the building so we are super excited to put it to use!

CROSSFIT

S&P Cycle: squat – PULL – press – pull – off

A. EMOM x 10 min
15 DU + 3 DL @75%

B. 3 rounds for time:
15 Hang power cleans 135/95
15 HSPU
15 Bar over burpees

CSPORT

Ants marching…

**Announcements, Etc…**

• Programming Update! We’re super excited to announce that, effective immediately, Chelsea is taking over programming for both CrossFit and Csport. So next time you’re ridiculously sore over the weekend, you’ll know who to blame. ;)
• Corona Concerns: understandably, some of you may be concerned about the Corona Virus and the effect it may have on your daily lives, your training included. We just want to reassure you all that in order to minimize the risk of exposure at the gym, we will be sterilizing all commonly handled surfaces daily, and will make hand sanitizer readily available (once it is, in fact, available again).  There are also a few things you can do to help.  Wash your hands thoroughly before AND after class, avoid touching your face without clean hands, and use sani-wipes on all the equipment you use before putting it away. As always, your safety is our top priority, and we will stay up to date with the latest info on how we can make the gym as safe as possible, so you can continue to train with our awesome community.
• Pardon the dust: As you’ve seen by the new doorway, we’ve finally been given the green light to prepare the additional space for use. While the plan is still to remove the walls completely, we can’t move forward with that quite yet as there are bigger permit obstacles to overcome.  But in the meantime, the new space, which should be open in the next few weeks, will provide more space for overflow in larger classes, an area for private training to operate, and additional open gym space.  It’s taken 10 years to acquire this additional space in the front of the building so we are super excited to put it to use!

CROSSFIT

S&P Cycle: SQUAT – pull – press – pull – off

A. 1 RM Thruster- bar from floor

B. 4 rounds for time:
400m row
10 C2B pull ups
10 thrusters @ 50% Part A

CSPORT

This borders on a contortionist feat…

**Announcements, Etc…**

• Programming Update! We’re super excited to announce that, effective immediately, Chelsea is taking over programming for both CrossFit and Csport. So next time you’re ridiculously sore over the weekend, you’ll know who to blame. ;)
• Corona Concerns: understandably, some of you may be concerned about the Corona Virus and the effect it may have on your daily lives, your training included. We just want to reassure you all that in order to minimize the risk of exposure at the gym, we will be sterilizing all commonly handled surfaces daily, and will make hand sanitizer readily available (once it is, in fact, available again).  There are also a few things you can do to help.  Wash your hands thoroughly before AND after class, avoid touching your face without clean hands, and use sani-wipes on all the equipment you use before putting it away. As always, your safety is our top priority, and we will stay up to date with the latest info on how we can make the gym as safe as possible, so you can continue to train with our awesome community.
• Pardon the dust: As you’ve seen by the new doorway, we’ve finally been given the green light to prepare the additional space for use. While the plan is still to remove the walls completely, we can’t move forward with that quite yet as there are bigger permit obstacles to overcome.  But in the meantime, the new space, which should be open in the next few weeks, will provide more space for overflow in larger classes, an area for private training to operate, and additional open gym space.  It’s taken 10 years to acquire this additional space in the front of the building so we are super excited to put it to use!

CROSSFIT

S&P Cycle: squat – pull – press – pull – OFF

5 rounds for time:
1 Lap Farmer’s carry
10 Devils Press
15 DB Lunges per leg
400m run

RX DB weight 50/35

CSPORT

Csport Tribe.

**Announcements, Etc…**

• Corona Concerns: understandably, some of you may be concerned about the Corona Virus and the effect it may have on your daily lives, your training included. We just want to reassure you all that in order to minimize the risk of exposure at the gym, we will be sterilizing all commonly handled surfaces daily, and will make hand sanitizer readily available (once it is, in fact, available again).  There are also a few things you can do to help.  Wash your hands thoroughly before AND after class, avoid touching your face without clean hands, and use sani-wipes on all the equipment you use before putting it away. As always, your safety is our top priority, and we will stay up to date with the latest info on how we can make the gym as safe as possible, so you can continue to train with our awesome community.
• Pardon the dust: As you’ve seen by the new doorway, we’ve finally been given the green light to prepare the additional space for use. While the plan is still to remove the walls completely, we can’t move forward with that quite yet as there are bigger permit obstacles to overcome.  But in the meantime, the new space, which should be open in the next few weeks, will provide more space for overflow in larger classes, an area for private training to operate, and additional open gym space.  It’s taken 10 years to acquire this additional space in the front of the building so we are super excited to put it to use!

CROSSFIT

S&P Cycle: squat – pull – press – PULL – off

A. 3 Position power snatch
(Floor. Knee. High Hang)
1 set every :90 x 6 sets

B. 1 round every 5 min x 4 rounds (20 min total)
5 TNG power snatch AHAP unbroken
10 Toes to bar
20/15 Cal AB sprint

CSPORT

Hold that thought…

**Announcements, Etc…**

• Corona Concerns: understandably, some of you may be concerned about the Corona Virus and the effect it may have on your daily lives, your training included. We just want to reassure you all that in order to minimize the risk of exposure at the gym, we will be sterilizing all commonly handled surfaces daily, and will make hand sanitizer readily available.  There are also a few things you can do to help.  Wash your hands thoroughly before AND after class, avoid touching your face without clean hands, and use sani-wipes on all the equipment you use before putting it away. As always, your safety is our top priority, and we will stay up to date with the latest info on how we can make the gym as safe as possible, so you can continue to train with our awesome community.
• Pardon the dust: As you’ve seen by the new doorway, we’ve finally been given the green light to prepare the additional space for use. While the plan is still to remove the walls completely, we can’t move forward with that quite yet as there are bigger permit obstacles to overcome.  But in the meantime, the new space, which should be open in the next few weeks, will provide more space for overflow in larger classes, an area for private training to operate, and additional open gym space.  It’s taken 10 years to acquire this additional space in the front of the building so we are super excited to put it to use!

CROSSFIT

S&P Cycle:  squat – pull – PRESS – pull – off

A. For reps, on a running clock
4 min max HSPUs
3 min max ring dips
2 min max pushups
1 min max push press (empty bar)

B. 10 rounds for time:
15 abmat situps
25 air squats
35 double-unders

CSPORT

Meanwhile, at the bar…

CROSSFIT

S&P Cycle:  squat – PULL – press – pull – off

A. 1 clean pull + 1 squat clean + 1 front squat x 5 sets

B. 5 rounds for time
8 burpee box jump overs (24/20)
8 pwr clean & jerks (135/95)

CSPORT

Deadshot.

CROSSFIT

S&P Cycle:  SQUAT – pull – press – pull – off

A. back squat: 3 x 12-15 reps @ ~50%; rest 3-4 min

B. For time:
50 cal row
20 KBS (70/53)
50 GHD situps
20 KBS
50 cal row
20 KBS
50 GHD situps
20 KBS

CSPORT

That 9am crew.

CROSSFIT

S&P Cycle:  squat – pull – press – pull – OFF

1 round every 10 min for 40 min:

800m run
15 power cleans (115/85)
10 HSPUs
75 double-unders

CSPORT

The set up!

CROSSFIT

S&P Cycle:  squat – pull – press – PULL – off

A. 5 rounds, not for time:
3 weighted pullups
5 strict pullups
7 COVP kipping pullups
*rest as needed bt rounds

B. 6 rounds for time:
12 cal air bike
12 toes to bar
12 burpees

CSPORT