A. EMOM for 10 minutes:
even minutes = 10/8 calories on the rower
odd minutes = 3 front squats @ 75% of 1RM

B. For time:
50 pull-up (or ring row) buy-in, then:
3 rounds of: 
15 thrusters (95/68#)
12 box jumps (24/20")
9 toes-to-bar (or hanging knee raises)

Upcoming Events

March 15-April 15: World Erg Challenge 

Thursday, March 24 @ 8pm - CrossFit Open 16.5 Announcement!

Friday, March 25 - All classes will be doing 16.5

Saturday, April 23 - All 4 Heroes competition benefiting the National Military Families Association; Register now!

Edesia Meals Delivery

Looking for a no-fuss way to make the switch to paleo? Edesia Meals are fresh, wholesome and delicious chef-prepared paleo meals delivered right to the gym each week! You can check out their menu and place orders at www.edesiameals.com. Brochures are available at the gym. (Tip from Coach Bex: the curry chicken salad and the chicken bacon salad are the bomb!)

Don't know what paleo is? Ask a coach or post in the comments!

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