Weightlifting Take 20 Minutes to build to a new 1RM: Front Squat Metcon “Sage at 20″ Complete as many rounds and reps as possible in 20 minutes of: 20 Thrusters (135/95 lbs) 20 Pull-Ups 20 Burpees Over the Barbell Read More
We are going to try Shadow Pine Loop again in Conifer tomorrow. Meeting at 6:00pm. Directions can be found here. – IF, and only if the weather is bad in Conifer, we will run the Matthew Winters Lollipop. We will let everyone know via Facebook and Instagram if that happens by 5pm.Read More
Crossfit Kids: CANCELED Crossfit Endurance Trail Run: 6:00 p.m. – Weightlifting Take 20 Minutes to build to a heavy 2 RM: Bench Press Metcon For time: Row 1000 Meters 30 Bench Press Run 800 Meters Read More
Stephan stabilizing in that split jerk catch position. – Weightlifting Every 3 minutes, for 15 minutes (5 sets): 20 Dumbbell Walking Lunges (heavy) 20/15 Ring Dips Metcon In teams of two, alternating after full rounds, complete 10 rounds total (5 rounds each) for time of: 20 Kettlebell Swings (24/16 kg) (RX +36/24kg) 15 Wall Ball...Read More
None of the coaches can make it to the ride tomorrow but with the heat we recommend getting up to Elk Meadow in Evergreen to beat the heat. Here is a link to the trail with details about the ride and where to park: https://www.mtbproject.com/trail/3648013/elk-meadowbergen-peak-loop Read More
Crossfit Kids: 4:30 p.m. Crossfit Endurance Bike Ride: 5:30 p.m. – Weightlifting Every 2 minutes, for 20 Minutes (5 sets of each): Shoulder Press (3-5 reps @ 20X1) If you make 5 reps, increase the load until you have a heavy 3 RM Single Arm Dumbbell Row (6-8 reps @ 20X1) Metcon Complete as many...Read More
Its Monday, and Big Tim is getting after it!!!! – Weightlifting Every 2 Minutes, for 20 Minutes (5 sets of each): Power Clean (1.1.1.1) Rest 10 seconds between singles Weighted Pull-ups (2-3 reps @ 21X0) – Metcon Three rounds for time of: 10 Power Cleans (155/105 lbs) RX+ 185/125# 10 Burpee Box Jumps (24″/20″) Read More
Eryn and Mark holding onto that bar for the complex! – Metcon In teams of two, with one partner working at a time, partners alternate rounds to complete as many rounds and reps as possible in 30 minutes of: 5 Push-Ups 10 Goblet Squats 15 Kettlebell Swings 200 Meter RunRead More
Lindsey working through some thrusters last week! – Weightlifting Every 3 Minutes, for 18 Minutes (6 sets): Overhead Squat (2-4 Reps) – Metcon Complete as many rounds and reps as possible in 10 minutes of: 10 Pull-Ups RX+ 2 Rope Climbs 10 Alternating One-Arm Dumbbell Snatches 10 Box Jump Overs Read More
