Today’s complex begins with the full squat- do you get extension? Is your timing right with your change of direction? Are you stable enough to handle the movement? Then you’ll do a triple jerk dip squat, or the isolated dip portion of movements like the push press. Are you upright? Do you do better with a shallow or deeper dip? Then we’ll immediately test the dip again with an actual jerk. Just to tire your legs out again we’ll back squat. Finally you’ll do another jerk from behind the neck.


One of the many reasons we don’t offer an open gym!

+ Man Gets Body Part Stuck in a Weight at the Gym – Fox 10 Phoenix

CrossFit WOD for Wednesday 9/20


every 3:00 perform the following complex:
(squat) clean
3 jerk dip squats
back squat
behind-the-neck jerk

Add load as necessary. Post heaviest load to whiteboard!

Olympic Weightlifting WOD – Week 2/7, Day 2/3

clean complex, pause front squat

Kettlebell WOD

primal mobility