Metcon (AMRAP – Reps) Five sets of: 90 seconds of Rowing (for Calories) 30 seconds of Rest 90 seconds of Kettlebell Swings (for max reps) 30 seconds of Rest 90 seconds of Burpees 30 seconds of Rest 90 seconds of Front Leaning Rest on Rings (keep torso rigid in a “hollow” position, palms driving through...Read More
Metcon (Time) For time: 2000 Meter Row immediately followed by… Five rounds of: 12 DB Front Squats (50/35lb) 12 Chest to Bar Pull-Ups immediately followed by… 1200 Meter Run Read More
Weightlifting Shoulder Press ( @ 20X1 tempo) For the shoulder press, perform the following reps and percentages: * Set 1 – 50% of possible 1-RM x 3 reps * Set 2 – 75% of possible 1-RM x 2 reps * Set 3 – 85% of possible 1-RM x 1 rep * Set 4 – 90-95%...Read More
Weightlifting Back Squat (@ 30X0 tempo) * Set 1 – 50% of possible 1-RM x 5 rep * Set 2 – 75% of possible 1-RM x 3 reps * Set 3 – 85% of possible 1-RM x 1 rep * Set 4 – 90-95% of possible 1-RM x 1 rep * Set 5 – Test...Read More
**Gym is closed for Normal classes but we will be running the workout LOREDO at 10:00 AM in one massive heat. Stay after and join us for a BBQ! Please bring side dishes and drinks. We will be supplying the burgers. Loredo (Time) 6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge...Read More
Metcon “Rabbits Delight” Movements: Thrusters (45/33 lb) KB Swings (24/16 kg) Wall Ball (20/14 lb) Box Jumps (24″/20″) Partner 1: 400 m run as fast as possible Partner 2: As many Thursters as possible Once each person runs a lap and does a round of thrusters move onto KB Swings Read More
Boot Camp: 8 & 9 a.m. Super Charged Saturday: 10 a.m. **We will only be performing 1 Workout this week for SSC. We will be doing the CF Kids Foundation Workout called Saved By The Barbell. https://crossfit.com/foundation/crossfitforkids Open Gym: 10 a.m. – NoonRead More
