15min to Achieve : 20 RM Bench Press 14min AMRAP: 7 Sumo Deadlifts 14 Over the Bar Burpees 7 Deadlifts 14 Wallball Sit-ups or Toes

Push Press & Split Jerks — E2MOM = 16min 7 Push Press @75% – Split Jerk 4 reps 6 Push Press @80% – Split Jerk

15min to Achieve: 20 RM Back Squat For Time: (18min cap) 400m Run /Row or 1k Bike Then: 2 – 4 – 6 – 8

”NORTHRUP” For Time: (30min cap) Buy In: 26 Dumbbell Step-Ups 50/35lb, 24/20″ MRX 35/20, 20/18″ then, 3 rounds of: 17 Power Cleans 95/65 MRX 65/35

30min AMRAP: 50 Air Squats to a wallball 5 Chest to Bar RX+ 5 Muscle-Ups (Ring or Bar) MRX Pull-ups 30 Kettlebell Swings 15 Kettlebell

CrossFit Age Group Semifinals 2025 Event 2 For Time: (20min cap) 75/60 calorie row 21 shoulder to overhead, weight 1 75/60 calorie row 15 shoulder

Sumo-Dead Lift Build Up — E2MOM 4 – 3 – 2 – 2 – 1 – 1 – 1 “Sumo Annie” by DB For Time:

In 15min Build-up to 1RM Ground to Overhead *Can be Clean & Jerk or Snatch; Power or Squat* SQT 3 Rounds For Time: (12min cap)

“Mass Confusion” by DB For Time: (30min cap) 200m Row/Run or 0.5k Bike 40 Deadlifts 135/95 MRX 95/65 75 Wallballs 20/14lbs to 10/9’ MRX 20/10lbs

Recovery and Rest Closed Enjoy Memorial Day We are closed today and tomorrow in observance of Memorial Day. Have a safe and fun holiday!

Recovery and Rest Closed Enjoy Memorial Day Weekend We are closed today and tomorrow in observance of Memorial Day. Have a safe and fun holiday!

HERO WOD “MURPH” For Time: 1 Mile Run RX+ 20/14lb Weight Vest 100 Pull-Ups RX+ 20/14lb Weight Vest 200 Push-ups RX+ 20/14lb Weight Vest 300

15 minutes of instruction, skill work and practice on Bar Muscle-Ups CrossFit Age Group SemiFinals Event 1 2025 10min AMRAP: 1 Clean 1 Bar Muscle-Up

Team WOD #1 (10 min cap) 2000m Row or 5k Bike For Time (Rules =P1 / P2 must switch every 250m for Row and 0.5k

Strict Press — E3MOM 8 @ 70% – 7 @ 75% – 6 @ 80% – 5 @ 85% – Max Reps @ 70% For

Hang Snatch Build Up — E2MOM 4 – 3 – 2 – 2 – 1 – 1 – 1 16min AMRAP: 8 Power Snatch 115/75

Back Squat — E3MOM 8 @ 70% – 7 @ 75% – 6 @ 80% – 5 @ 85% – Max Reps @ 70% 3

HERO WOD “McGHEE” 30min AMRAP: 5 Deadlifts 275/185lbs MRX 225/145 13 Push-ups 9 Box Jumps 24/20″ MRX 20/18″ Jump or 24/20 Step-Ups *compare to May

HERO WOD “WALSH” 4 Rounds For Time: (40min cap) 22 Burpee Pull-ups MRX 22 Ring Rows & 22 Burpees 22 Back Squats 185/125lbs MRX 115/75

Overhead Squats & Overhead Lunges (stationary) — E2MOM 7 Overhead Squats – 8 Overhead Lunges 5 Overhead Squats – 6 Overhead Lunges 3 Overhead Squats

“Murph’s Madness” by DB For Time: (40min cap) Run 800m 2 Rounds of: 10 Pull-ups – 15 Push-ups – 20 Air Squats Run 400m 3

Bench Press — E3MOM 8 @ 70% – 7 @ 75% – 6 @ 80% – 5 @ 85% – Max Reps @ 70% 3min

Team Row or Bike Races For Time: (P1) 30/25 Calories – (P2) 30/25 Calories – (P1) 25/20 Calories – (P2) 25/20 Calories – (P1) 20/15

17min AMRAP: 7 Magnificienct Muscle-ups MRX Burpee Pull-ups 10 Notorious Hang Cleans 7 Peppermint Push Press 10 Surgical Kettlebell Step-ups Barbell = 155/105lbs RX+185/125 MRX

Happy Mother’s Day All classes cancelled. Have a wonderful Sunday!

“Mother May I ?” by DB For Time: (30min cap) 200m Run/Row or 0.5k Bike 10 Hang Squat Cleans 115/75 RX+135/95 MRX 75/55 10 Shoulder

Snatch Build Up — E2MOM 4 – 3 – 2 – 2 – 1 – 1 – 1 CrossFit Age Group SemiFinals Event 5 2025

Deadlift Build Up — E2MOM 4 – 3 – 2 – 2 – 1 – 1 – 1 4 Rounds For Time: (16min cap) 6

Split Jerk Build Up — E2MOM 4 – 3 – 2 – 2 – 1 – 1 – 1 20min AMRAP: 50 Doubles or Crossovers

Front Squat — E3MOM 8 @ 70% – 7 @ 75% – 6 @ 80% – 5 @ 85% – Max Reps @ 70% 3

“CINCO De Mayo” by DB 5min AMRAP: 5 Hand Release Push-ups MRX Push-Ups 5 Hang Split Cleans (alt ft) 95/65lbs RX+115/75 MRX 75/55 -5 Shoulder

“Jedi Jammin” by DB 2 Rounds For Time: (30min cap) 1000m HyperSpace Run/Row or 2.5k HyperBike 50 Light Saber Swings 40 Death Star Doubles 30

13min AMRAP: 13 Calorie Row/Bike or 200m Run 9 Strict Pull-ups RX+ Strict Chest to Bar MRX Ring Rows 13 Strict Press 95/65lbs RX+115/75 MRX

Team WODs: In 2 Athlete teams (P1) (P2) WOD #1“Aerobic Showdown” 2 Rounds For Time Row/Run or Bike of: (10min cap) P1 – 400m Row/Run/

Bench Press Build Up — E3MOM 10 – 8 – 6 – 3 – 1 For Time Alternating Reps of: (21min cap) 10 – 9

Hang Snatch “Pick-em & Hold-em” by DB E3MOM = 10 – 10 – 10 – 10 – 10 *1st 10 to determine load, then Pick

Sumo-Dead “Pick-em & Hold-em” by DB E3MOM = 10 – 10 – 10 – 10 – 10 *1st 10 to determine load, then Pick it

Strict Press “Pick-em & Hold-em” by DB E3MOM = 10 – 10 – 10 – 10 – 10 *1st 10 to determine load, then Pick

HERO WOD “ALEXANDER” 5 Rounds For Time: (25min cap) 31 Back Squats 135/95lbs MRX 95/65lbs 12 Power Cleans 185/125 MRX 125/85lbs **No Rack, Athlete responsible

Run/Row 400m or 1k Bike — E4MOM x 12min *score is slowest time of the 3 30min AMRAP: 10 Calorie Row/Bike or 200m Run or

Front Squat “Pick-em & Hold-em” by DB E3MOM = 10 – 10 – 10 – 10 – 10 *1st 10 to determine load, then Pick

DeadLift “Pick-em & Hold-em” by DB E3MOM = 10 – 10 – 10 – 10 – 10 *1st 10 to determine load, then Pick it

Bench Press “Pick-em & Hold-em” by DB E3MOM = 10 – 10 – 10 – 10 – 10 *1st 10 to determine load, then Pick

Hang Clean “Pick-em & Hold-em” by DB E3MOM = 10 – 10 – 10 – 10 – 10 *1st 10 to determine load, then Pick

Back Squat “Pick-em & Hold-em” by DB E3MOM = 10 – 10 – 10 – 10 – 10 *1st 10 to determine load, then Pick

All classes cancelled today in observance of Easter. Have a wonderful Sunday!

10min AMRAP of OPT “Flight Simulator” 5 unbroken Doubles – 10 unbroken Doubles – 15 unbroken Doubles – 20 unbroken Doubles – 25 unbroken Doubles

*One Attempt Max KBS (American)non-stop/ unbroken 40 / 32 / 28 / 24 / 16 / 12kgs *Athletes Choose your Load* *compare to Apr 20,

“KB & DB Tabata Time” by DB For Max Reps of Each Exercise: Dumbbell Snatch Right Arm Rest 1 minute/rotate Dumbbell Left Arm Thrusters Rest

Clean Build-Up — E2MOM 1 – 1 – 1 – 1 – 1 – 1 – 1 CrossFit SemiFinals Event 4 2024 (RX+) For Time:

Squat Snatch Build-Up — E2MOM 1 – 1 – 1 – 1 – 1 – 1 – 1 “Tax Collector Cindy & the IRS” by

SumoDeadlift — E3MOM 7-10@70% – 6-9@75% – 4-6@80% – Max Reps 85% – Max Reps 70% For Time: (18min cap) 800m Run/Row or 2k Bike

Run/Row 600m or 1.5k Bike — E4MOM x 12min (score is slowest time of the 3) “Peppermint Patty Cake” by DB For Time: (22min cap)

Roxanne Song Warm-up. Every-time they say Roxanne perform a Burpee. For Time: (24min cap) 400m Run/Row or 1k Bike 20 Overhead Squats 95/65 RX+135/95 MRX

Power Snatch to Hang Snatch Build-up — E2MOM 1 – 1 – 1 – 1 – 1 – 1 – 1 5 Rounds For Time:

Clean & Jerk Build-up — E2MOM 1 – 1 – 1 – 1 – 1 – 1 – 1 “Choked Up” by DB For Time:

“TeamMate LumberJack 20” For Time: (30min cap) P1: 200m ROW. P2: 200m RUN 20 Alternating Deadlifts 275/185. MRX 225/155 P1: 200m RUN. P2: 200m ROW

Front Squat — E3MOM 7-10 @70% – 6-9 @75% – 4-6 @80% – Max Reps 85% – Max Reps 70% “Dumbbell Daze” by DB 18min

Bench Press — E3MOM 7-10 @70% – 6-9 @75% – 4-6 @80% – Max Reps 85% – Max Reps 70% Continuous Running Clock For Max

HERO WOD “TOM” 25min AMRAP: 7 Muscle-ups (ring) MRX (ring or bar) 11 Thrusters 155/105 MRX 115/75lbs 14 Toes to Bar *compare to Apr 7,

Run/Row 400m or 1k Bike x 3 times — E3MOM (score is slowest time) REST 3min Start WOD 3 Rounds For Time: (18min cap) 12

Clean Build Up — E2MOM 8 Hang Power Cleans – 4 Hang Squat Cleans -6 Hang Power Cleans – 3 Hang Squat Cleans -3 Hang

Deadlift — E3MOM 7-10 @ 70% – 6-9 @75% – 4-6 @80% – Max Reps 85% – Max Reps 70% 2 Rounds For Time: (18min

“Puzzled” by DB For Time: (40min cap) 33 Deadlifts 115/75 RX+135/95 MRX 95/65 200m Run/Row or 0.5k Bike 22 Shoulder to Overhead 55 Double Unders

Shoulder to Overhead Build Up — E2MOM 9 – 7 – 7 – 4 – 2 – 1 “Apriles Stulti” by DB 6 Rounds For

Back Squat Build-up — E2MOM 10 – 8 – 6 – 4 – 2 – 1 “Team DB Cindy” 20min AMRAP: 5 Pull-ups RX+ Chest

HERO WOD “MARSTON” 20min AMRAP: 1 Deadlift 405/265lbs MRX 315/215 10 Toes to Bar 15 Bar Facing Burpees *compare to June 9 2024; May 15

For Time: (30min cap) 1000m Run/Row or 2.5k Bike 100 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12kgs 100 Pull-Ups RX+ Chest to Bar MRX Ring Rows

Clean & Jerk 3rep TnG Build Up — E2MOM x 14min **Building Up to a 3RM TnG* Main Site Benchmark WOD “Grettel” 10 Rounds For

Main Site Benchmark WOD “Ellen” 3 Rounds For Time: (20min cap) 20 Burpees 21 Dumbbell Snatches (1xDB) 50/35lbs MRX 35/20lbs 12 Dumbbell Thrusters (2xDB) 50/35lbs

Bench Press (15min with rests) 1min AMRAP: (Partner 1) 115/75 or 95/65lb or 75/55 Rest 1min /Switch 1min AMRAP: (Partner 2) Rest 1min /Switch/Add Weight*

Strict Press Build Up — E2MOM 10 – 8 – 6 – 4 – 2 – 1 6min AMRAP: 6 Hang Cleans 9 Handstand Push-Ups

Hang Power Snatch — EMOM 3 – 3 – 3 Rest 2min/Adjust Weights Push Press — EMOM 2 – 2 – 2 Rest 2min/Adjust Weights

“Trusty Tabata” by DB For Total Reps: Deadlift 165/115 RX+185/125 MRX 135/95lbs REST 1min Box Jump Overs 24/20″ RX+30/24 MRX 20/18” REST 1min Hand Release

Hang Snatch Build Up — E2MOM 5 – 4 – 3 – 2 – 1 – 1 Team WOD For Time: (25min cap) 200 Double

E2MOM for 5 Rounds = 200m Run *Slowest 200m is score* REST 5min “50/50 Chipper” by DB For Total Reps: 1min Kettlebell Swings Rest 1min

Overhead Squat Build Up — E2MOM 10 – 8 – 6 – 4 – 2 – 1 Main Site Benchmark WOD “NANCY” 5 Rounds For

“Hang, Bang, Hungover” by DB 8min AMRAP: Buy In: 800m Run/Row or 2k Bike – 8 Hang Power Snatch -16 Wallball Sit-ups 20/14lbs MRX 20/10lbs

CrossFit Open WOD 25.3 OR “CINDY” 20min AMRAP: 5 Pull-ups 10 Push-ups 15 Air Squats

HERO WOD “JT” 21-15-9 Rounds For Time: (18min cap) Handstand Push-Ups MRX 2/4″ Rise Ring Dips MRX Bar Dips Push-Ups *Compare to Mar 24, 2024;

“The Feast of Saint Patrick” by DB For Time: (38min cap) 800m Gaelic Get Away Run 17 Green Goblet Squats (Kettlebell) 17 Irish Kettlebell Swings

CrossFit Open WOD 25.3 For time: (20min time cap) 5 wall walks50-calorie row5 wall walks25 deadlifts5 wall walks25 cleans5 wall walks25 snatches5 wall walks50-calorie row

Team Row or Bike Races For Time: (9min cap) (P1) 12/10 calories – (P2) 12/10 calories – (P1) 12/10 calories – (P2) 12/10 calories –

Push Press — EMOM 3 – 3 – 3 Rest 2min/Adjust Weights Split Push Press — EMOM 2 – 2 – 2 Rest 2min/Adjust Weights

Front Squat Build Up — E2MOM 10 – 8 – 6 – 4 – 2 – 1 15min AMRAP: 15 Right Arm Dumbbell Snatch 50/35lbs

OPEN WOD 25.2 OR 22min AMRAP: 44 double unders 14 KBS SDHP 12 Russian KBS 10 KB Goblet Thrusters

“Sun Dance” by DB 36min AMRAP: 800m Run/Row or 2k Bike 50 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12kgs 100 Crossovers 50 Kettlebell Swings 600m Run/Row

5 Rounds For Time: (30min cap) 400m Run/Row or 1K Bike 5 Deadlift. 135/95. RX+ 165/115. MRX 95/65 5 Hang power Cleans 5 Front Squats

CrossFit Open WOD 25.2 (22.3 repeat) For Time: (12min cap) 21 Pull-Ups (Ages 55+) Jumping Pull-Ups 42 Double Unders 21 Thrusters (weight 1) 95/65 (Ages

Power Snatch to Snatch Balance — EMOM 2 – 2 -2 Rest 2min/Adjust Weights Hang Squat Snatch — EMOM 2 – 2 – 2 Rest

Deadlift Build Up — E2MOM 10 – 8 – 6 – 4 – 2 – 1 For Time: (20min cap) 30 Deadlifts 225/155 RX+255/175 MRX185/125lbs

Bench Press Build Up — E2MOM 10 – 8 – 6 – 4 – 2 – 1 Team WOD 16min AMRAP: 16 Synchronized Kettlebell Swings

OPEN WOD 25.1 OR For Time: (40min cap) 800m Run 100 Double Unders 50 Sit-ups 50 Back Squats 95/65 RX+ 115/75 MRX 75/55 80 Double

Main Site Benchmark WOD “GWEN” For Load: (30min cap) 15-12-9 reps of Clean & Jerk (Power/Squat or both) Rules -Touch and go at floor only.

“Timed Chipper” by DB In Front of a Clock Set for 39 minutes: 5min of – Row or Bike for Calories Rest 1min 4min of

10-15min Warm-up, Build-up & Prep for CF Open WOD 25.1 CrossFit Open WOD 25.1 15 min AMRAP: 3 Lateral Burpees Over the Dumbbell 3 Dumbbell

Sumo-Deadlift Build-up — E3MOM 21 – 15 – 9 – 5 – 1 Team WOD 15min AMRAP: 10 Synchronized Sumo-Deadlift (10ea) 20 Alternating Box Jump

Hang Clean Build-up — E2MOM 10 – 8 – 6 – 4 – 2 – 1 – 1 4min AMRAP: 8 Hang Cleans 155/105 RX+185/125