Cerissa working through the final WOD at LNS #4. Always a good time watching her lift!

15 min EMOM
1 Snatch from the High Hang
1 Snatch from Mid Thigh
1 Snatch from just below the knee
All reps should be a squat snatch if you are able. If you power snatch these reps then add one overhead squat to the last rep. Position and form should not be sacrificed for load. Increase load every 5 min.

5 Squat Snatch (135#/95#)
10 Chest to Bar Pull-up
4-8, 3-6, 2-4, 1-2


stacey and ryan
Without a doubt, two incredible people that are always #1! Volunteers always make our events great and we couldn’t do it a ton of great help.

20 min AMRAP
150m Sled Pull (45#/25#)
10 Push-up
5 Box Jump (24″/20″)


As hard as this tie breaker WOD may have been Tam completely owned this last WOD and got up and down that rope! So proud of all the work she has put in to progress as much as she has.

Clean and Jerk one minute on, one minute off for twenty minutes.
Start with a load that you can C&J 10 reps in one minute without undue strain.
1. If you’re not quite sure where to do this one at , our more seasoned male athletes will be able to complete this with 95 pounds, our females 65 pounds.
2. This will be tough, so beware!