Announcements

-Saturday 11am class is now our Community WOD. For you to bring friends who may be interested in trying CrossFit for a free class! Limit one free class per visitor.
-New Weightlifting Specialty class starts this Sunday at 11am. No extra charge, reserve on Wodify now!

CrossFit Black Storm – CrossFit Performance

“If you hear a voice within you say “you cannot paint,” then by all means paint and that voice will be silenced.” –Vincent Van Gogh

View Public Whiteboard

A): Movement prep and practice (No Measure)

-Barbell Warm-Up for Full (Squat) Snatch

-Build up to today’s working weight in sets of 3

B): Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#
-Snatches are full depth squat snatches.

-Power Snatches are a modified score.

-ring muscle ups

(15:00 time cap)

Scale: Metcon (Time)

3 Rounds for Time of:

7 Power Snatch (75/45)

7 Overhead Squats

7 Box Dips
(15:00 time cap)