Conratulations to Dan on getting his first muscle up!  

O-lifting class this Saturday at 1pm @SCCF South!

Work Out of the DayHang Power Snatch 3-3-3-3-3then,CrossFit Open Workout 11.1As many rounds as possible in 10 minutes of: 30 double unders15 power snatches, 75/55lbsPost loads and reps to beyond the whiteboard.

Metcon Workout5 rounds for time of:100m run15 box jumps, 24/20″100m run 15 kb swings, 53/35lbs100m run15 grasshoppers100m run 15 down ups Post time to beyond the whiteboard.