3 rounds: 
3-minute AMRAP: 
10 dumbbell swings (50/35 lb.)
10 single-arm dumbbell push presses
1 shuttle run
Rest 2 minutes

Every minute for 10 minutes:
10 chest-to-bar pull-ups

Max set thrusters (95/65 lb.)

Rest Day

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Check out the latest Nick Massie carnitas recipe from the CrossFit Journal!

3 rounds for time: 
30 lunges
20 GHD sit-ups
10 back squats (225/155 lb.)

Open Workout 18.3
2 rounds for time: 
100 double-unders
20 overhead squats 115/80 lb.
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches (50/35 lb.)
100 double-unders
12 bar muscle-ups
*14-minute time cap

Rest Day

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Read "She is Not the Product of Her Circumstances" from the CrossFit Journal 

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Watch the announcement of Open Workout 18.3 at 5 p.m. on Thursday at Games.CrossFit.com or through the Facebook Video app! 

10-8-6-4-2 reps: 
Power snatches (135/95 lb.)
Bar muscle-ups

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Congratulations to our friends, the Peyton family, on the new addition to their family! Ellis Grey was born at 10:22 p.m. on March 5 weighing 7 lb., 14 oz. 

3 rounds, 1 minute at each station, for total reps:
Hang power cleans (135/95 lb.)
V-ups
Deadlifts (135/95 lb.)
Wall-ball shots (20/14 lb.)
Ring dips
Rest

3 rounds for time: 
800-meter run
20 D-ball over shoulder
20 handstand push-ups

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Have you ever wondered about the quality of protein that you eat? Grass-fed meat is critical for health of the body and health of the environment. Come to New Leaf Community Classroom this Wednesday, March 7, where Kathy Webster from LeftCoast GrassFed and TomKat Ranch will demonstrate cooking two underutilized cuts of meat and share why it matters where our meat comes from! Ryan Beauregard, winemaker at Beauregard Vineyard, will come to share about the parallels of grape growing and wine making.

Participants must be 21+, cost is $25!

Please sign up at the gym or contact Rose to sign up!

Rest Day

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Watch "Matt Bickel: Cultivating Change" from the CrossFit Journal