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Strength: N/A WOD: "ABBATE" 1mile run, 21 clean and jerks, 800m run, 21 clean and jerks, 1 mile run (does not have to be squat clean) RX: 155/105 L3:135/95 L2: 95/65 L1: 65/45 U.

Strength: Push Press: 4x3 - heaviest possible, rest :90 WOD: AMRAP 5 5 power snatch (95/65), 15 double-unders.

A note from Coach Tyler: "One of the main things we hear from people starting with us or CrossFit in general is that they were afraid to try because they hear how hard it is.

Strength: 5 sets of MAX Strict Pullups.

This Weeks Skill: Agility Ladder: 1.

Strength: 7x3 banded Deadlift @ 60% + 20% band (small for < 200# on bar, medium if > 200# on bar) WOD: AMRAP 12 of 7 dumbell hang cleans (50/35), 7 HSPU [learn_more caption="NEWS"] Congrats to coach tyler who recently received his CF Kids certification! Look out for cross fit kids, coming soon.