Fitness "Clean House" With a Partner 4 Rounds (in a 4:00 window) 250m Row 1 Round "Cindy" Max Squat Clean (95/65) in time remaining 4:00 rest between rounds Score is total squat cleans each round Performance/Competition "Clean House" With a Partner 4 Rounds (in a 4:00 window) 250m Row 1 Round "Cindy" Max Squat Clean (135/95) in time remaining 4:00 rest between rounds Score is total squat cleans each round

"Arm Candy" 6 Rounds 15/12 Calorie Row 12 Burpees 100m Farmers Carry Fitness: 25/15 Performance: 35/20 Competition: 50/35, Assault Bike

Member of the Week – Jesse McCabe In some ways, Jesse is “the kid” who we all had the opportunity to watch grow up before our eyes. But in other ways this isn’t accurate (partly because this “kid” already looked like a 40 year-old man when he joined the gym). One thing is for sure: His love of the Sport of Fitness has been absolute from moment one. Eat, Sleep, CrossFit, Repeat. It reads like a slogan from a t-shirt, but it sums up the sort of competitor Jesse was in those ea

Fitness: "Criss Cross" AMRAP 15 45 Single Unders 15 Power Cleans 75/55 45 Single Unders 15 Toes to Bar Performance: "Criss Cross" AMRAP 15 30 Double Unders 15 Power Cleans 95/65 30 Double Unders 15 Toes to Bar Competition: 1) "Criss Cross" AMRAP 15 30 Double Unders 15 Power Cleans 115/80 30 Double Unders 15 Toes to Bar 2) AMRAP 4 1-2-3-4-5-6... Unbroken Chest to Bar build as high as possible 3) Body Armour: 3x8 Romanian Deadlift 3x10 Weighted Good Morning 3x12 Bench Press 3x1

Fitness: "Freedom Sauce" part 1) AMRAP 3 21 Overhead Squats 55/35 21 Burpees Max Calorie Row Rest 3:00 part 2) AMRAP 3 18 Overhead Squats 65/45 18 Burpees Max Calorie Row Rest 3:00 part 3) AMRAP 3 15 Overhead Squats 75/55 15 Burpees Max Calorie Row Rest 3:00 part 4) AMRAP 3 12 Overhead Squats 95/65 12 Burpees Max Calorie Row Performance: "Freedom Sauce" 1) AMRAP 3 21 Overhead Squats 75/55 21 Burpees Over Barbell Max Calorie Row Rest 3:00 2) AMRAP 3 18 Overhead Squats 95/65 18

Open Gym 10-12 1) Max Reps, Strict Pull-ups 2) "Chin Music" AMRAP 15 5 Strict Pull-ups 10 Deadlifts 155/105 10/7 Calorie Row

Fitness: "Fair Share" Teams of 3 2 Rounds for time (30 Minute Cap) 250/200m Row (each) 100 Dumbbell Snatches 35/25 250/200m Row (each) 100 Box Jump Overs 24/20 250/200m Row (each) 100 Thrusters 65/45 Performance/Competition "Fair Share" Teams of 3 2 Rounds for time (30 Minute Cap) 250/200m Row (each) 100 Dumbbell Snatches 50/35 250/200m Row (each) 100 Box Jump Overs 24/20 250/200m Row (each) 100 Thrusters 95/65

Fitness "Roomba" 10-9-8-7-6-5-4-3-2-1 Power Cleans 95/65 After each round 15 Abmat Sit-ups 42 Single Unders Performance "Roomba" 10-9-8-7-6-5-4-3-2-1 Power Cleans 115/80 After each round: 15 AbMat Sit-ups 21 Double Unders Competition 1) Stamina Squatting: Alternating EMOM x 12 Odd: 1 Front Squat Even: 3 Back Squat Use 79% of 1RM Front Squat for both lifts 2) "Roomba" 10-9-8-7-6-5-4-3-2-1 Power Cleans 135/95 After each round: 15 AbMat Sit-ups 21 Double Under 10-9-8-7-6-5-4-3-2

Fitness "Cindy" AMRAP 20 5 Ring Rows 10 Push-up (progression) 15 Air Squats Performance/Competition "Cindy" AMRAP 20:00 5 Pull-ups 10 Push-ups 15 Air Squats