Warm-up
3 rounds:
Run 200 meters
8 deadlifts, increasing weight each rounds

Workout
4 rounds for time:
200-meter farmers carry (50/35-lb. dumbbells)
20 deadlifts (185/125 lb.)

Warm-up
5-calorie row
10 box step-ups
5-10 push-ups/jumping dips/dip negatives

Workout
15-minute AMRAP:
15-calorie row
10 box jumps
5 ring dips

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We have two class offerings on Saturday: 9 and 10:15 a.m. Click here to view the schedule and sign up for class!

Warm-up
Until warm:
Run, bike, or row

Workout
CrossFit Games Event Make-Up Day

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

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

1-rep-max front squat

—Then—

For time:
Row 1,000 meters

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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