Workout of the Day:

Three rounds for time of:
Run 800 meters
Rest 2 minutes

Little Becky just kicking it with some Scooby Doo and snacks while Mama and Papa Pell train.
I love this kid!

Workout of the Day:

For time:
Back squat x 50 reps (#95/65)
Pull-ups x 20
Shoulder-to-overhead x 30 reps
Front squat x 50 reps
Pull-ups x 20
Shoulder-to-overhead x 30 reps
Overhead squat x 50 reps
Pull-ups x 20
Shoulder-to-overhead x 30 reps

Workout of the Day:

Four rounds for time of:
Kettlebell snatch, 10 reps
400 meter sprint

Workout of the Day:

In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 15 minutes of:
Pull-ups x 10
Hand release push-ups x 10
Box jumps x 10

Class Schedule During Regionals:

Next Wednesday we are off to Cali Colombia for Regionals, but you guys will be in good hands! Nathan Barnett, Matt’s brother, is coming from CrossFit Virtuosity in NY to help cover classes along with Gretchen. We will be gone Wednesday 9th through Monday 14th and back in the gym on Tuesday.

Workout of the Day:

3 rounds:
40 push press (#65/45)
30 kb swings (24kg/16)
20 double unders

Workout of the Day:

Deadlift 5-5-5

And then, complete the following for time:
21-15-9
Burpees
Lunges

Workout of the Day:

“The Chief”

Max rounds in 3 minutes of:
Power cleans (#135/95) x 3 reps
Push-ups x 6
Squats x 9

Rest 1 minute. Repeat for a total of 5 cycles.

Post total rounds for all 5 cycles.

Workout of the Day:

Shoulder Press 5-5-5

And then: “Annie”
50-40-30-20-10 reps of:
Double unders
Ab mat sit-ups

Workout of the Day:

For time:
Run 1 mile
Air squats x 100
Hang cleans x 30

Workout of the Day:

“Running Cindy”

In teams of 2, complete as many rounds of “Cindy” (5 pull-ups, 10 push-ups and 15 squats) as possible in 20 minutes. 1 partner works to knock out rounds of Cindy while the other runs 400 meters. Partners alternate back and forth between running 400 meters and doing rounds of Cindy till the clock runs out.