Warm-up
2+ rounds:
300-meter row
5 shoulder rolls
10 air squats
10 overhead squats with a stick

Workout
Nasty Nancy
5 rounds for time:
Run 500 meters
15 overhead squats (185/125 lb.)
15 bar-facing burpees

Warm-up
For a few rounds:
30 single-unders
30 double-unders
5 hip stretch squats
5 empty bar front squats
20 plank shoulder taps

Workout
Awful Annie
50 double-unders
50 GHD sit-ups
5 cleans (275/185 lb.)
40 double-unders
40 GHD sit-ups
4 cleans
30 double-unders
30 GHD sit-ups
3 cleans
20 double-unders
20 GHD sit-ups
2 cleans
10 double-unders
10 GHD sit-ups
1 clean

Warm-up
2-3 rounds:
400-meter run
10 sit-ups
10 squats
10 push-ups

Workout
Friendly Fran
3 rounds for time:
21 thrusters (115/85 lb.)
21 chest-to-bar pull-ups

Rest Day

____________

Watch “94-Year-Old Embraces CrossFit, Healthy Living” from CrossFit.com

1-rep-max front squat

—Then—

For time:
Row 1,000 meters

____________

A second Saturday class has been added to the schedule! Click here to review the schedule and sign up for class.

Warm-up
Move for 4 minutes
10 good mornings
10 empty bar deadlifts
5 pike push-ups
Move for 2 minutes
10 deadlifts with weight
5 handstands to a wall

Workout
Damn Diane
3 rounds for time:
15 deadlifts (315/205 lb.)
15 strict deficit handstand push-ups (3.5/2 in.)

Warm-up
Row 1,000 meters

Workout
15-minute AMRAP:
5 pull-ups
5 burpees
*Every 3 minutes, run 200 meters

Warm-up
2 rounds:
Run 400 meters
10 empty bar back squats

Workout
Back squat
6-6-6-6-6-6

Warm-up
250-meter row
10 push-ups
10 back-step lunges
250-meter row
5 dip negativers
10 jumping lunges
250-meter row

Workout
Tabata row
Tabata ring dip
Tabata sit-up
Tabata jumping lunge

Warm-up
30 single-unders
10 shoulder rolls
10 good mornings
10 muscle snatches
10 power snatches

Workout
Power snatch 1-1-1-1-1

7-minute AMRAP:
7 power snatches (95/65 lb.)
7 toes-to-bars