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Siteplicity
Boot Camp: 8 & 9 a.m. Crossfit Kids: 9 a.m. Olympic Weightlifting: 10 a.m. Strongman Saturdays: 11 a.m.
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Matts ready for some Heavy Power Cleans! – Weightlifting Power Clean (20 Minutes to build to a 1-RM)  – Metcon For time: Row 30 Calories 30 Burpees 30 Wall Ball Shots (20/14 lbs) 30 Kettlebell Swings (32/24 kg) 30 Dumbbell Push Press (50/35 lb DBs) 30 Pull-Ups  
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Tomorrow we will be running North Table Mountain Loop Trail. We will meet at the parking lot off 93 at 5:30pm.
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  Fun Filled Thursday. Keep your head on a swivel! – Crossfit Kids: 4:30 p.m. Crossfit Endurance Trail Run: 5:30 p.m. – Weightlifting Every 2 minutes, for 6 minutes (3 sets): Dumbbell Walking Lunge (20 Steps @ 10X0)  – Metcon Complete as many rounds and reps as possible in 5 minutes of: 20 Double-Unders 10...
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Half way done with the short week! Weightlifting Every 90 Seconds, 12 Minutes (4 sets each) Turkish Get Up (3-4 Reps) Strict Handstand Push-Up (5-8 Reps) – Metcon Three rounds for time of: 30 Kettlebell Swings (24/16 kg) 10 Handstand Pushups (kipping) Run 400 Meters  
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Were going to bike Apex tomorrow! Once again it is weather dependent but meet at the gym at 5:30!!!  
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Who said you can’t make snow angels in May….. It just means Dad has to come back with a shop vac and a beer to clean up. – Crossfit Kids: 4:30 p.m. Crossfit Endurance Bike Ride: 5:30 p.m. – Weightlifting Every 3 Minutes, for 24 minutes (8 sets) Hang Snatch + Snatch  – Metcon In...
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Michael Patrick “Murph” Murphy (May 7, 1976 – June 28, 2005) was a United States Navy Seal officer who was awarded the U.S. military’s highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. He was the first member of the U.S. Navy to receive the award since the Vietnam War. His other...
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Just a reminder, if you are planning on coming to do Murph on Monday. You have 100 Pull ups and 200 Push Ups and 300 Squats TOMORROW. Its ok to take Sunday off and rest for Monday! – Metcon  In teams of two, alternating each movement, complete ten rounds for time of: 10 DB Push-Press...
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Two kinds of workouts on the weekends! – Boot Camp: 8 & 9 a.m. Crossfit Kids: 9 a.m. Olympic Lifting: 10 a.m. Strongman Saturdays: 11 a.m.
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