Coaches train at the 6:30p Class. Zach & Lindsay Forrest, owners of CrossFit Max Effort in Las Vegas. Eric Botsford, owner of Good Times CrossFit in Sacramento, CA and our own Coach Pat.

This is a very ambitious day of programming. Athletes were instructed to choose whether they wanted to do 1, 2 or all 3 segments of todays workouts. The Snatch clock was set for 15 minutes(15 – 20/40 cycles) If athletes were practicing skill with a light load, they could go every minute. If they were trying to PR their 3 rep snatch then maybe every 3rd clock. The Cindy and Run were back to back 5 minutes. Athletes would choose a run distance that they were able to complete in 5 minutes, if they returned and had sufficient time on the clock they could head out on another run(100m, 200m etc.) They finished with as many burpees in remaining time.

Workout of the Day:


Squat Snatch
3 reps must be completed in 20 seconds – 40 second pause clock


5 minute “Cindy”
5 Pull-Ups
10 Push-Ups
15 Squats

5 minute clock – Max Run + Burpess