We are still on for classes tomorrow. If Sonoma County gets pulled into the “Shelter & Place”, after reading more on it tonight and talking to other CrossFit gyms we will most likely have to change our tune for group classes but we are are not there yet. Put all your thoughts into the development, distribution, and implementation of a vaccine guys. Again if you don’t fell 100% do not come in to gym. When you are in gym please wipe down everything you use and keep distance from one another. I know this will be difficult for close talkers but if you see someone backing up during your convo you are probably too close. That last tip come free of charge. See you tomorrow.

A) 3 Min Row/Assault then every :20 sec for 3 min Hollow swing/broad jump/OHWL with light plate 1 min jog

B) Every 1:30 x 10 sets

Halt Clean Dead+Clean Pull+Clean Hi Pull+Power Clean


1st-20 Sec DB Power Clean

2nd-25 Sec KB Hi Pull

3rd-30 Sec Assault

C) “The Mindful Meditation”

1 Min AMRAP Push Ups directly into

10 Min AMRAP

15 Air Squats

10 Toes 2 bar

5 Power Clean 155/103 directly into

1 Min Push-ups

Post AMRAP score and total Push-ups