WarmupSpeed LadderHip Mobility Series10 Downdog Push-upsConditioningA.Levels 2-45 Rounds, each AFAP5 Front Squats8 Ring Dips5 Hang Power Cleans8 Pull-upsRest 2:00L2 - sub swings for HPC if necessaryLevels 0/15 Rounds, each AFAP8…

High fives from everyone with a birthday of late.Shout out to Ali, our resident Cool Beans barista and budding CrossFit athlete.  Thank you for helping keep the gym in working…

WarmupDynamic Athletic Movement Hip Mobility Series10 Downdog Push-upsAlternate with a partner:A.3 sets5 Medicine Ball Backward Overhead ThrowsB.41 BurpeesLiftLevels 2-45 sets5 Push Press (75% OR add 2-5%)30 seconds max reps Pullups…

WarmupDynamic Athletic Movement Hip Mobility Series10 Downdog Push-upsAlternate with a partner:A.3 sets5 Box Jumps(Levels 0/1 can sub broad jumps if necessary)B.3 sets5 Jump Squats(L3/4 - empty bar, L2 - kettlebell,…