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Siteplicity
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  
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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.
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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  
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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...
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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    
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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...
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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″)  
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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 Run
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Tyler getting after it! Boot Camp: 8 & 9 a.m. Crossfit Kids: CANCELED FOR REMAINDER OF SUMMER Olympic Lifting: 10 a.m. Super Charged Saturdays: 11 a.m. Open Gym: 10 a.m. – Noon
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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  
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