Today is the day!!!! Head on over to CrossFit O.U.R in order to donate to help fight hunan trafficking!

Todays Workout:

For Time: (with a vest or 20/14 medball)

400m Run
60 Box Step ups (24/20)(20/14)
60 Push ups
400m run
60 Step Ups
60 Push ups
400m Run

*Have Fun and lets donate!
*Not a partner WOD


Don’t Forget this Friday we will do a partner WOD to help with fundraisng efforts for Operation Underground Railroad. The workout will be completed during regular class times and if you would like to donate you can here

For Time:

50 Cal Bike
1000m Row
1 Mile Run



2×3 (RPE 7)
1×2 (RPE 8)
1×1 (RPE 8)
2×1 (a heavy single)

*if you havent been hitting our lifting cycle or tweaked anything do not try and set a world record! Be smart! Listen to your coach! Have fun and lift heavy!!!

8min Tabata
-Arch Body Hold
-Plank Hold


Front Squat

7×1 (RPE 6-9)

* Not a Max, you may PR but be honest with your RPE

6RFT: (with a partner)

8 DB Thrusters (50/35)
12 T2B
24 DB Deadlifts (50/35)

*12min Cap

*Partners ALT rounds

**DO NOT DROP DB from above your ANKLES!!!**