Trail Run CANCELLED due to Weather and muddy trail conditions. – Metcon (Time) Four rounds for time of: 400 Meter Run 24 Goblet Squats (32/24 kg) 12 Burpee Box Jump-Overs (24″/20″) This workout is inspired by the “Vest Triplet” events that teens and masters athletes completed in the 2017 CrossFit Games. Accessory Work See Instagram...Read More

CANCELED DUE TO WEATHER AND MUDDY TRAIL CONDITIONS.Read More

Weightlifting Four sets of: Shoulder Press (2-3 Reps) Rest 90 Seconds Pistols (5 reps each leg @ 4111) Rest 90 Second Metcon (Time) For time: 40/30 Calories of Rowing 100-Foot Dumbbell Overhead Walking Lunges  – AHAP This workout is inspired by the “Assault Lunge” in the 2017 CrossFit Games. Males used an 80 lb. dumbbell...Read More

MTB Ride Tuesday night at 6:00pm at Green Mountain details can be found here. – Weightlifting Every 2 minutes, for 20 minutes (10 sets): Power Clean (2 reps) *Sets 1-2 – 60-65% of 1-RM Power Clean *Sets 3-4 – 70-75% *Sets 5-6 – 80-85% *Sets 7-10 – 90+% Metcon Elizabeth (Time) 21-15-9 Clean, 135# /...Read More

Let’s try this again….We are upping the difficulty slightly from two weeks ago with a ride up Green Mountain tomorrow at 6pm.  Park and meet at the Rooney Road Parking Lot If we cancel the ride due to weather (like last week), we will post it on facebook or instagram.Read More

Weightlifting Four sets of: Front-Racked Alternating Reverse Lunges (8-10 reps each leg @ 20X1) Rest 60 Seconds Weighted Strict Pull-Ups (8-10 reps) Rest 60 Seconds Metcon (Time) Every minute, on the minute, for 10 minutes: 10 Thrusters (95/65 lbs) 5 BurpeesRead More

Metcon In 5 minutes, complete the following: Run 600 Meters Row as many meters as possible Rest exactly 5 minutes, and then . . . Complete as many rounds and reps as possible in 5 minutes of: 5 Pull-Ups 15 Air Squats Rest exactly 5 minutes, and then . . . In 5 minutes, complete...Read More

Weightlifting Five sets of: Clean (1.1.1) Rest 10 Seconds between singles, and 2-3 minutes between sets Metcon (Time) Four rounds for time of: Run 400 Meters 8 Ground to Overhead (135/95 lbs)  Read More

Trail Run at 6pm at South Table, for details click here. – Metcon (AMRAP – Reps) Against a three minute running clock, complete: 350/300 Meter Row Double-Unders x Max Reps Rest exactly 3 minutes, then… Against a three minute running clock, complete: 300m Run Strict Handstand Push-Ups x Max Reps Rest 3 minutes, and repeat...Read More

Tomorrow we will be running South Table Mountain.  There are a lot of options in terms of distances so we will just meet at the Trailhead at 6:00pm and go from there. You can park at the business parking lot across the street located here.  Read More