“”Row Shawn”

3k Row for time

*Row in 3-min intervals – stop to perform 25 air squats and 15 push-ups before beginning next interval.*



Clean for Max 3



3 Power Snatches 135/95,

6 Squat Thrusts,

12 Ab Mat Sit-ups

Max Rounds in 3 minutes, 1 minute rest.

Do 5 “rounds” 20 minutes total


Thursday: Turn Up guys!  It’s a great session to get in and practice these things, I know I say it all the time.  BUT I MEAN IT.  Furthermore, here’s how stuff like this goes: when we hold a heavy day, all the strong dudes show up, we post a 15k run, all the runner dudes show up, when we post a gymnastics day, ALL THE GYMNASTY TYPES SHOW UP.  Here’s how CrossFit works: practice where you are weak to get strong!  “Not being able to do something” is entirely the reason to show up and get after it.  We’ve got the progressions and ways to work with what you’ve got so that you’ll be able to learn how to do these things.  See you Thursday 🙂

Scales and Planks, Rope Climbing, Handstands, L-sits



Open WOD