Workout

5 rounds for time of:
7 squat cleans (155/105 lb)
14 toes-to-bar

__________

Nutrition Talk with Coach Leah

Join Coach Leah for a 60-minute nutrition talk on Saturday, March 23 at 10:30 a.m.

Topics will include why nutrition matters, CrossFit’s nutrition recommendation, basic principles, and strategies you can try for yourself! There will also be time for Q&A.

Please sign up in advance on Pike13.

Workout

5 rounds for time of:
20 dumbbell snatches (50/35 lb)
10 overhead squats (95/65 lb)
5 wall walks

__________

Last Chance to Sign Up: Nutrition Talk with Coach Leah

Join Coach Leah for a 60-minute nutrition talk on Saturday, March 23 at 10:30 a.m. Topics will include why nutrition matters, CrossFit’s nutrition recommendation, basic principles, and strategies you can try for yourself! There will also be time for Q&A.

Please sign up in advance on Pike13. We will postpone if we don’t have a minimum number of attendees.

Rest day or make-up day

__________

Coming Up: Nutrition Talk with Coach Leah

Join Coach Leah for a 60-minute nutrition talk on Saturday, March 23 at 10:30 a.m. Topics will include why nutrition matters, CrossFit’s nutrition recommendation, basic principles, and strategies you can try for yourself! There will also be time for Q&A.

Please sign up in advance on Pike13. We will cancel or postpone if we don’t have a minimum number of sign-ups.

Workout

For max reps:

1:00 double-unders
1:00 rest
1:00 pull-ups
1:00 rest
1:00 push-ups
1:00 rest
1:00 sit-ups
1:00 rest
1:00 air squats
1:00 rest

Workout

For load:

Deadlift
5-5-5-5-5

__________

Upcoming Event: Nutrition Talk with Coach Leah

Join Coach Leah for a 60-minute nutrition talk on Saturday, March 23 at 10:30 a.m. Topics will include why nutrition matters, CrossFit’s nutrition recommendation, basic principles, and strategies you can try for yourself! There will also be time for Q&A.

Please sign up in advance on Pike13.

Workout

21-15-9 reps for time of:
Air bike calories
Ring dips

Rest 10 minutes

21-15-9 reps for time of:
Bike erg calories
Push-ups

__________

Congrats to Everyone that Completed the 2024 Open

Don’t forget to enter your 24.3 score! The deadline is Monday, March 18 at 5 p.m. PT. No exceptions!

Rest day or make-up day

__________

Don’t Forget to Submit Your Open Scores!

The 24.3 score submission deadline is Monday, March 18 at 5 p.m. PT. Don’t miss it!

Workout

3 rounds for time of:
800m run
30 kettlebell swings (62/44 lb)
30 GHD sit-ups

__________

Save the Date: Nutrition Talk with Coach Leah

Join Coach Leah for a 60-minute nutrition talk on Saturday, March 23 at 10:30 a.m. Topics will include why nutrition matters, CrossFit’s nutrition recommendation, basic principles, and strategies you can try for yourself! There will also be time for Q&A.

Please sign up in advance on Pike13.

Workout

Open 24.3

All for time: 

5 rounds of:     
    10 thrusters, weight 1
    10 chest-to-bar pull-ups 

Rest 1 minute, then:

5 rounds of: 
    7 thrusters, weight 2
    7 bar muscle-ups 

Time cap: 15 minutes

♀ 65, 95 lb
♂ 95, 135 lb

Find all the details and standards by division here.