FRIDAY 160318

Every Minute On The Minute (EMOM) for 7:00 complete:

Power Cleans, 3 repetitions

Rest as needed then,

For time:

50 Squats

5 Rounds of:
Snatch, 10 Repetitions Right Arm (35lb. / 25lb. Kettlebell or Dumbbell)
Snatch, 10 Repetitions Left Arm
10 Toes to Bar

50 Air Squats

Note: Special thanks to our friends at Oregon City Police Department for this potent workout. Snatch today will be completed with either a Dumbbell or Kettlebell. Power Clean weight should be approximately 70 % or your 1 Repetition Max load. The last time this workout was performed in our gym was April 30, 2014.


Rene is a Champion!


CrossFit Open Continues this Saturday

Following a brutal 16.3 workout, the CrossFit Open continues with 16.4 this Saturday between 11:00 AM and 3:00 PM. Be sure to submit your score upon completion of the workout. Qualified judges are always needed! Please check with Brett, Amber or Melany if you are interested in taking the Judges Course. Check Facebook to register for a specific heat time.


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