15mins Muscle Up Skillwork:
– Vertical Pulling Strength
– Banded Transitions
– Jumping Bar Muscle Up
– Hips to Rings
– Cap Muscle ups at 15-20

For Time:
Hang Snatch (95/65)
* 10min Time Cap
* Modify As Needed


Open gym today 9am-12pm
Please be safe and make sure you take your time if you plan on coming in.
Local CrossFitters are welcome for a free drop in if they need to knock off the cabin fever! Please just come in and speak with a Coach.


*Change of schedule*


Open gym: 12pm-1pm
Open Gym: 3:45-5pm

Roads are still icy around here if you are close and can make it come in and knock off some cabin fever!

*If you live far away and have to cross many bridges and pass other horrible drivers just know that you wonā€™t lose any fitness if you dont make it in.

Home WOD:
125 jumping jacks
100 V-Tucks
75 Push-ups
50 V-Tucks
25 burpees

12 min AMRAP:
5 power cleans (135/95)
15 wallballs (20/14lbs.-10/9ft.)
10 toes to bar