STRENGTH 2 Back Squat x 4 sets* Build to a heavy double for the day CONDITIONING “They’ll never take…OUR FREEDOM!” (edit)3 Rounds for Time:15 Pull Ups10 Chest to bar Pull Ups5 Bar Muscle Ups40/30 Calorie RowRead more

STRENGTH Front Squat – Build to a heavy single in 5 sets or less CONDITIONING Robert the Bruce (edit)3 sets200m Run8 Sandbag Cleans (100/70) 200m Run8 Sandbag Cleans (100/70) 200m Run-Rest 2:00 b/t sets-Read more

STRENGTH 1 Snatch High Pull + 1 Power Snatch + Snatch @ 60-65% 1 Snatch High Pull + 1 Power Snatch + Snatch @ 65-70% 1 Snatch High Pull + 1 Power Snatch + Snatch @ 70-75% CONDITIONING Braveheart6 Sets60-yard shuttle sprint (5 yards, 10 yards, 15 yards)20 Wall balls (20/14)5 Deadlifts (275/185)-Rest 2:00 between sets-Read more

Open 22.3 For time:21 pull-ups42 double-unders21 thrusters (weight 1)18 chest-to-bar pull-ups36 double-unders18 thrusters (weight 2)15 bar muscle-ups30 double-unders15 thrusters (weight 3) ♀ 65 lb, then 75 lb, then 85 lb♂ 95 lb, then 115 lb, then 135 lb **Scaled (16-54):(W) Jumping chin over bar pull ups, then chin over bar pull ups, then chest to bar | single under | 45#, 55#, then 65#(M) Jumping chin over bar pull ups, then chin over bar pull ups, then chest to bar | single under | 65#, 85#, 105#***Additional Scaled variations on scoresheet or www.games.crossfit.com Time cap: 12 minutes BCCF Friday Night Lights! 4:30 arrival and sign up for a heat time! Top Performers of both Scaled and Rx to go head-to-head at 5:00. Come cheer, judge, participate… or just bring the energy yelling for your friends! (Classes still performing 22.3 all day).Read more

CONDITIONING 3 Rounds30/24 Echo Bike18 DB Snatch-Rest 2:00-3 Rounds 30/24 Echo Bike15 Single Arm Thruster-Rest 2:00-3 Rounds 30/24 Echo Bike12 Devil’s PressRead more