CrossFit Games Open – MAKE UP TIMES: Tomorrow during CrossFit classes we will be doing 18.3. If you cannot make it to class you can make this u on Saturday during open gym 10-12PM (please supply your own judge) and Monday at anytime the gym is open (please supply your own judge). Crossfit Games Open...Read More

  Weightlifting Four Sets: Power Clean (1.1.1.1 (rest 10 seconds between singles)) Rest 1 Minute Weighted Pull-ups (2-3 reps @ 21X0) Rest 1 Minute Metcon Complete as many rounds and reps as possible in 10 minutes of: 5 Power Cleans (135/95 lbs)RX+ (185/135#) 10 Strict Handstand Push-Ups  Read More

Weightlifting Four Sets: Push Press (3-5 reps @ 20X1) Rest 90 Seconds Strict Toes to Bar (6-10 reps @ 2110) Rest 90 Seconds Metcon Complete as many rounds and reps as possible in 6 minutes of: 12 Pull-Ups 12 Thrusters (95/65 lbs) 30 Double-Unders  Read More

  Weightlifting Five sets of: Deadlift (4-6 reps @ 21X1) Rest 20 seconds Ring Push-Ups (max reps @ 1111) (terminate the set once you’re no longer able to maintain the prescribed tempo) Rest 2 minutes Metcon Five rounds for time of: Run 400 Meters 20 Wall Ball Shots (20/14#)  Read More

Weightlifting Four Sets of: Back Rack Sandbag Walking Lunges (20 steps @ 1010 ) Rest 90 seconds Ring Dips (Max Reps @ 2111) (please stick to the tempo prescription) Rest 90 seconds – Metcon For max reps/calories: 2 Minutes of rowing (for calories) Rest 2 Minutes 2 Minutes of Burpee Box Jump-Overs (24″/20″) Rest 2...Read More

Making Up or redoing Open Workout 18.2:  We have had several requests by individuals to make-up 18.2 on Sunday.  Coach Kole has said he will have the gym open at 8:15am in the morning for those who want to do it before Sunday classes start at 9am.  You must bring your own judge and you...Read More

  Boot Camp: 8 & 9 a.m. Super Charged Saturday: 10 a.m. Open Gym: 10 a.m. – NoonRead More

  Weightlifting 15 minutes Clean (1 RM) *Build to a heavy 1 RM – Crossfit Games Open 18.2  1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats 50/35 lb Bar-facing burpees-12 minute time cap – If you finish under the time cap, use remaining time to complete 18.2a Use the remaining time from 18.2 to accomplish a...Read More

  Weightlifting Deadlift (Take 15-20 minutes and build to a heavy, but not n) If you lose positioning or mechanics, your set is over. – Metcon Complete rounds of 15, 12 and 9 reps for time of: Deadlift (1.25 x bodyweight for males/bodyweight for females) Pull-Ups Push-Ups  Read More

  Weightlifting Four Sets Of: Push Press (3-5 reps) Rest 90 Seconds Weighted Strict Supinated-Grip Pull-Ups (3-5 reps @ 2110) Rest 90 Seconds Metcon For 12 minutes, partners will alternate movements back and forth to complete as many rounds and reps as possible: 10 Wall Ball Shots (20/14#) 10  Ground to overhead (95/65#) 10 CAL...Read More