Weightlifting Every 3 Minutes, for 9 Minutes (3 sets): Back Squat (5 reps @ 80+ % of 1 RM) – Metcon Against a 5 minute running clock, complete: 500 Meter Row 50 Kettlebell Swings (24/16 kg) Pull-Ups x Max reps Rest 5 minutes between sets, and complete a total of two sets. Read More
Since Brandon is back we will be heading to Evergreen to ride his favorite trail the Alderfer/Three Sisters/Dedisse Tour. We will meet here at 6pm. Read More
Crossfit Golden Bike Ride: 6:00 p.m. Weightlifting Every 3 Minutes, for 15 minutes (5 sets): Push Press x 2-3 Reps (Building to a Heavy triple) – Metcon In teams of two, alternate sets to complete four each of: 10 Ground to Overhead 10 Box Jump Overs 400 Meter Run Choose weight that is challenging for...Read More
Gymnastics Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Rope Climb x 1-2 ascents Station 2 – Strict Handstand Push-Ups x max unbroken reps Station 3 – Alternating Pistols x 20 reps – Metcon Complete as many rounds and reps as possible in 10 minutes of: 5 Chest to Bar...Read More
Sunday Funday! Metcon In teams of two, complete: 100 Pull-Ups 300 Meter Farmer’s Carry (heavy, swap weights as often as needed) 100 Wall Ball Shots 300 Meter Farmer’s Carry 100 Burpee Box Jump-Overs (24″/20″) 300 Meter Farmer’s Carry Partition the reps however you would like. Read More
Nice long partner workout today to kick off the weekend! – Metcon In teams of three, with only one partner working at a time, complete 3 rounds each of: Row 500 Meters 8 Front Squats (225/155 lbs – from the ground) followed immediately by: In teams of three, with only one partner working at a...Read More
Running Lair o’ the Bear out and back. The full thing would be about 6.8 miles but since it it’s out and back, you can cut it short to accommodate the mileage you want/need to run. Meet HERE at 6pm.Read More
Time to bring it for the baseline test! Crossfit Endurance Trail Run: 6:00 p.m. Baseline 500m Row 40 Air Squats 30 Sit-Ups 20 Hand-Release Push-Ups 10 Pull-Ups – Weightlifting Every 3 minutes, for 18 minutes (6 sets): Deadlift (5 reps @ 75-80%) Read More
Josh getting admired by the boss himself! – Weightlifting Every 3 minutes, for 15 minutes (5 sets): Front Squat (Build to a heavy 2 RM) – Metcon Every minute, on the minute, for 24 minutes: Minute 1 – 5 Thrusters (go heavy) Minute 2 – 10 Strict Pull-Ups Minute 3 – 15 Box Jump-Overs Read More
