Row/Jump/Deadlift Intervals

Squat Snatch

1 rep every 0:30 x 10 min


5 Rounds: New round every 4:00

25 Calories on the Rower

15 Box Jump 30/24″

5 Deadlifts 335#/215#

*Record time of each round



Run Sandwich



15 Toes to bar between sets



For time:

600m Run

21-15-9 reps

Power Clean (155/105) / HSPU

600m Run


Find new 1RM Snatch


3 Rounds for time:

25 TTB


10 Front Squats 135/95#

Row/KBS – DL/Dip/GHD

7 Rounds w/ a partner:

1 min – Row for meters

1 min – 10 KBS 1.5/1


5 Rounds NOT for time:

5 Deadlifts Heavy

15 Ring Dips

20 GHD Sit Ups


Bench/Muscle Up/Double Under


This week’s schedule will be modified due to The CrossFit Games. There will be NO 8am classes all this week. All other classes will be at regular times. On FRIDAY, there will be NO CLASSES, but there will be an open gym from 3-7pm. And there will still be a normal Saturday group workout. Thank you for your cooperation!

***There will also be streaming of the Games at the gym!!***

Tuesday Workout


4 Reps EMOM x 10 min




Muscle Ups (Sub=Pull Ups x 2)

100-80-60-40-20 (Sub=Burpees /4)

Double Unders