1. Buy In
Recovery Front Squats
Come to a full stop at the bottom. Keep it light and fast, around 60%

2. Metcon:
AMRAP 8 MInutes:
5 Power Cleans 135/95lbs GPP:185/125lbs
10 Bar Facing Burpees
5 Chest to Bar Pull Ups GPP: 3 Bar Muscle Ups
This will be a breather and needs to be managed properly. Redlining a minute in will not be beneficial. Singles on the power cleans are fine. Burpees should be steady and efficient.

Log Workout


  • Saturday, January 13th –  Group Class at 9am Cancelled
  • Friday, January 19th – 6pm Group Classes Cancelled

Save the Date

  • Saturday, January 13th @ 9am – Hieroglyphic Hike
  • Thursday, January 11th – Crossfit Open Registration Begins
  • Friday, January 19th @ 6pm – Year End party
  • Saturday, January 20th @ 9AM – Olympic Lifting Clinic

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