Luisa working through some Snatch work this week! Crossfit Golden Trail Run: 6:00 p.m. Metcon Five sets for max reps of: 60 seconds of Pistols/Single-Leg Squats (Left) 60 seconds of Pistols/Single-Leg Squats (Right) Rest 90 seconds 90 seconds of Kettlebell Swings (24/16 kg) (RX + 32/24kg) Rest 60 seconds 60 seconds of Double-Unders Rest 60...Read More
Long Metcon with some barbell work today!! – Metcon Five rounds for time of: 15 Deadlifts (135/95 lbs) 12 Hang Power Cleans 9 Front Squats 6 Shoulder to OverheadRead More
Bekah always having a good time! Crossfit Golden Bike Ride: 6:00 p.m. Weightlifting Five sets of: Bulgarian Split Squat (6-8 reps) Rest 45 seconds Ring Push-Ups (Max reps) Rest 45 seconds – Metcon Four sets for max reps of: 45 seconds of Burpees Rest 45 seconds 45 seconds of V-Ups or Hollow Rocks Rest 45...Read More
Throw back to last open with Muffy and Coach Lacey! – Weightlifting Take 12-15 minutes to work on Snatch technique – Metcon Five rounds for time of: 3 Power Snatches (heavy) 12 Pull-Ups (RX + 4 Muscle Ups) Note weight used. Read More
Metcon In teams of two, compete “Reps for Rescue”: 400 meter Run (between each movement) 100 Wall Ball 100 Pull-Ups 100 Hang Power Cleans (95/65) 100 Burpee Box Jumps (24/20) Read More
Weightlifting Every 2 minutes, for 10 minutes (5 sets): Walking Lunges x 20 reps Followed by: Every 2 minutes, for 8 minutes (4 sets): Dumbbell Floor Press x 8 reps – Metcon For time: 40/30 Calories of Rowing 30 Dumbbell Thrusters Goal Today 1-2 sets – let’s see how many people can go unbroken! Read More
Karl has asked to do this run all summer, so before it’s get too dark we are going to run Silver Dollar Lake Trail tomorrow. We will meet/leave the gym at 5pm and carpool up to the trailhead to start the run at 6pm. Bring a head lamp just in case and we will get...Read More
