STARTING THIS WEEK WE HAVE ADDED A THURSDAY 6PM CLASS.Five rounds:Dumbbell Swing, 60 pounds24" Box JumpPush Press, 95 poundsWith a partner work one minute while your partner counts, rest one minute while you count for your partner.Move on to the next exercise after...

Dominic and Vicky bring the pain to dips and pulls at Monday's 6pm WODThree rounds for timeOverhead Plate Walk m45/f25lb 50 metersRun 200 meters50 Sit UpsRun 200 meters25 Overhead Squats m45/f25lb plateRun 200 meters25 Knees to ElbowsRun 200 metersPost time to comments.

Back Squat5-5-5-5-5Post load to comments.

Joseph muscles up while our guest Kevin encourages, Dan coaches and Karina pulls up.30 Muscle-ups for time Post time to comments. If you cannot do the muscle-ups do 120 pull-ups and 120 dips.If you do not have pull ups do rows. Finish with handstand practice.

"Kelly" Five rounds for time of:Run 400 meters30 Box jump, 24 inch box30 Wall ball shots, 20 pound ballPost time to comments

21-15-9Renegade Man Makers Lunge (2 count)Handstand Push UpPost time to comments.

"Nicole" Complete as many rounds in 20 minutes as you can of:Run 400 metersMax rep Pull-ups Post number of pull-ups completed for each round to comments.

"Elizabeth" 21-15-9 reps of:Clean 135 poundsRing dips Post time to comments.What is a Clean? Click HERE to go see

Thruster 1-1-1-1-1-1-1 reps Post loads to comments.For those not proficient with this lift, you will learn the thruster and then apply it to a non-max-lift WOD.Here is a LINK to the CrossFit main page for a good demo of the thruster.