Practice Practice Practice

Nathan working the dumbbell clean while Ross hits the t2b as Dave and Matt judge carefully, all during 18.1

Any guesses to what we’re going to see in 18.2? Castro released an instagram hint.

ALSO: Please read our DOG POLICY for the gym.


+ Mini-Challenge #2: Try Something New! – FCF Nutrition

CrossFit WOD for Wednesday 2/28

5 rounds: snatch + max hang snatch at 70%

3 rounds for time:
50 double unders
50 knees-to-elbows
50 air squats

Post max load and time to whiteboard!

Olympic Weightlifting WOD – Buffer Week
Continuing the warmup sequences from Monday, making sure you understand your shortcomings and are actively working on them through your warmups.
Kettlebell WOD
bent press progression


circuit training
snatch, left :30 seconds on/0 seconds rest
rack hold left, :30 seconds on/0 seconds rest
snatch, right :30 seconds on/0 seconds rest
rack hold right, :30 seconds on/45 seconds rest
repeat circuit 3x