Complete 3 rounds for time of:
21 Power snatch (M: 115 lbs, W: 85 lbs)
27 Burpees
27 GHD Sit-ups

Posted on CF Main Site: February 9th, 2014


Complete as many rounds as possible in 5 minutes of:
10 Kettlebell swings (M: 32 kgs, W: 24 kgs)
5 Goblet squats (M: 32 kgs, W: 24 kgs)

Rest 1 minute, then:

Complete as many rounds as possible in 5 minutes of:
10 Jumping lunges
5 V-ups


Snatch Specialty Clinic
This Saturday, March 1st,  at 10:00 AM
Our next specialty clinic will be on the olympic lift, the snatch. This is a free addition to the schedule that everyone should take advantage of. If you are new to CrossFit and need to spend time on certain skills such as Double Unders, kipping pull-ups, Pose running or some of the power and Olympic lifts, these clinics will be perfect for you. Please come in early to warm up on your own.
2014 CF Games OPEN
Starts This Friday, February 28th
Join us for a BBQ this Friday night to kick off the 2014 CF OPEN. Support your CFIV athletes as they put their fitness to the test. We will provide the meat and beer, bring any sides if you would like. Barbecuing will start around 5 pm. All other classes will run as scheduled except: