Hey Friends!

What a beauty day!  Got some renos done, took Gav and Lucky for a solid walk, did some programming.  It was a good day 🙂

I’m happy I’ve been able to sneak a couple WODs in each week for a couple weeks now, but I’m stoked to get back into it very soon and throw down with you guys more often.  Feeling like an absentee coach/athlete these days!

Make sure you check out the whiteboard at the front – we’re closing in on our FIVE YEAR ANNIVERSARY.  Some of you guys have been crushing WODs with me for 5 years.  We’ve had our ups and downs (as we do in life), and we’ve gotten a WHOLE LOT more AWESOME.  So proud of all you guys and I hope Kristin and I (and our wicked coaches!) are able to provide the same great experience for you for another 5, 10, or 50 years!

Back when I started CrossFit… after about a year, I could almost qualify for the games… but then the games athletes just kept accelerating haha…

[av_video src=’https://www.youtube.com/watch?v=MqKwqc9_wBM’ format=’16-9′ width=’16’ height=’9′ av_uid=’av-30ggsu’]

Strength:

Every 20 seconds for 3 Minutes (9 total lifts):
1 Snatch @55%
Rest ~1 Minute to adjust the weight on your bar (increasing it)… then…

Every 20 seconds for 3 Minutes (9 total lifts):
1 Snatch @60%
Rest ~1 Minute to adjust the weight on your bar (increasing it)… then…

Every 20 seconds for 3 Minutes (9 total lifts):
1 Snatch @65%

*If you miss a lift, just wait for the next interval, don’t sweat it. But don’t miss more than 3 lifts.
**Scale to Power Snatches if you’re still working on your overhead squat mobility.
***Lift from the hang if it best serves your improvement on the lift

Metcon – “…of Troy”:

5 Rounds for time:
300m Run
16 Kettlebell Snatches (sub single arm kettlebell swings [switching arms as you desire]) (50/35)
3 Ring Muscle ups (sub 6 chest to bar pull ups)