Class times: 7&8am 9am – Open gym 15 minutes of Clean and jerk technique work WODDeath by power clean Min 1 – 1 power cleanMin 2 – 2 power cleansMin 3 – 3 power cleansMin 4….….135/95 135/95 use 60% of your maxIf 135/95...

Today is the last day to purchase your Fall CFO gear. Here’s the link: https://crossfitofallonmo.com/shop/ Push press3-3-3Push jerk3-3-3 WOD:“Iron Patriot”50 strict press 95/65Each break, stop and do 25 sit ups Thanksgiving: 8am class Friday...

Holiday hours: Thanksgiving: 8am M- W : Normal Friday: 7,8&9am If you didn’t get to order fall gear, we have opened it back up until Wednesday night. Here’s the link: https://crossfitofallonmo.com/shop/ Back Squat10-8-6-4-2 WOD3 x 3 min...

Wes For time:Run 800 meters with a 25/15 plateThen, 14 rounds of:5 strict pull-ups4 burpee box jumps, 24/203 cleans, 185/125Then, run 800 meters with a 25/15 lb. plate U.S. Navy Lt. J. Wesley “Wes” Van Dorn, 29, of Greensboro, North Carolina...

Work it Wednesday 5 min25 DUs10 pushups15 kb swings 53/35 Rest 2 min 5 min15 cal bike or row5 HSPUs20 sit-ups Rest 2 min 5 min25 DUs10 pushups15 kb swings 53/35 Rest 2 min 5 min15 cal bike or row5 HSPUs20 sit-ups *score is total reps

Front squats5-5-5-3-3-3 WOD80 cal row40 wallballs 20/1420 burpees