Join us Thursday, at 6:30 PM as Andy Mitchell and Ed Seibold face off for the announcement of workout 19.3, while wearing their bunker gear. This is a fundraiser for the 2019 Scott Firefighter Stairclimb! We will have chances to donate at the event or, you can donate to their respective links below: Ed – http://www.llswa.org/site/TR/LLSWA/llswaFF… Andy – http://www.llswa.org/site/TR/LLSWA/llswaFF… Strength/Skill Dungeness 5 Sets: High Hang Power Snatch + Above the knee Power Snatch + Power Snatch – Build Throughout Octopi 5 Sets: High Hang Snatch + Above the Knee Snatch + Snatch – Build Throughout WOD Dungeness & Octopi 10 Minute AMRAP: 5 Hang Power Clean 115/807 Push Press 115/8014 Air SquatsRead more

Strength/Skill Dungeness Complete 3 Rounds, not for time: Alternating DB Box Step-Ups x 10 RepsToes to Rings x 5-10 RepsUnsupported Seated Strict Barbell Press x 5 reps @ 20X2 Octopi Complete 3 Rounds, not for time: Alternating Pistols x 10 RepsSkin the Cat x 2-3 RepsStrict HSPU x 5-10 Reps @ 30X2 WOD Dungeness & Octopi Complete the following for time: 50 Calorie Row20 Deadlifts 225/15510 Burpee Box Jumps 24/2015 Deadlifts 10 Burpee Box Jumps10 Deadlifts 225/15510 Burpee Box Jumps 13 Minute Time CapRead more

Strength/Skill Back Squat Dungeness & Octopi 3@80%3@80%3@80%3@80% WOD Dungeness & Octopi 8 Minute AMRAP: 12 Alternating Dumbbell Snatches 50/358 C2B Pull-UpsRead more

WOD Teams of two, one person working at a time, complete a 20 Minute AMRAP: Row 100 Calories100 KBS 53/3550 Partner Med Ball Sit-Ups 20/14Read more

Programming note: Over the next 5 weeks Thursday workouts will be a bit different than usual, focusing on skill work and active recovery to ensure you’re fresh for the CrossFit open workouts each Friday. WOD A) Row or Bike 5-10 Minutes at a moderate pace. B) Choose two body weight/gymnastics movements to work on and complete a 10 Minute EMOM.. Example 1: Minute 1 – 5 Pull-UpsMinute 2 – 10 Sit-Ups Example 2: Minute 1 – 3 Bar Muscle-UpsMinute 2 – 8 Alternating Pistols *Be sure to choose movements and reps that won’t leave you feeling sore or fatigued on Friday. c) Complete 3 sets of the following, not for time: Supine Barbell Row x 6 Reps @20X1Superman Hold x Accumulate 45 SecondsIncline DB Bench Press – Neutral Grip x 8 RepsRead more