Rope Climbs!! – Crossfit Kids: 4:30 p.m. Crossfit Endurance Trail Run: 5:30 p.m. – Gymnastics Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – 2 Rope Climbs Station 2 – Arch to Hollow Rolls x 20 reps Station 3 – 45-60 seconds of Handstand Walking – use a partner to assist...Read More

Who likes Deadlifts!?! Ben does! – Weightlifting Deadlift: 6 Sets Set 1 – 5 reps @ 75-80% Set 2 – 3 reps @ 80-85% Set 3 – 1 rep @ 85-90% Set 4 – 5 reps @ 80-85% Set 5 – 3 reps @ 85-90% Set 6 – 1 rep @ 90+% Rest 3 Minutes...Read More

We have some rain coming in this week so we will be riding Apex again just incase we need a quick turn around and escape from the weather. Meet at the gym at 5:30!Read More

Matt getting after that Strongman Saturdays – Crossfit Kids: 4:30 p.m. Crossfit Endurance Mountain Bike Ride: 5:30 p.m. – Weightlifting Shoulder Press 2 reps @20X1 for 6 sets Rest 2-3 Minutes – Metcon Complete as many rounds and reps as possible in 8 minutes of: 10 Pull-Ups OR 3 Muscle Ups 15 Thrusters (95/65 lbs)...Read More

Steve working through some sled pulls! – Weightlifting Every 2 Minutes, 24 Minutes Alternating stations: 6 Sets each Station 1: Hang Clean + Power Clean + Clean (Build to Heavy)  Station 2: Ring Dip (10-15 Rep @2111)  – Metcon 3 Rounds Against a 3-minute running clock, complete as many rounds through the following ladder: Hang...Read More

Sunday Funday! – Metcon  In teams of four, complete as many reps as possible of the following circuit in 30 minutes: 400 Meter Run Box Jump Overs Burpee Pull-Ups Wall ClimbsRead More

Boot Camp: 8 & 9 a.m. Crossfit Kids: 9 a.m. Olympic Lifting: 10 a.m. Strongman Saturdays: 11 a.m. Open Gym: 10-12 a.m.Read More

Congrats to Leanna by taking first in her meet by taking first by over 60 kilos and breaking the state record for back squat! – Weightlifting Dumbbell Walking Lunge (Every 3 Minutes, 12 Minutes: 20 Walking lunges) – Metcon Tabata Row for Calories Rest 60 seconds Tabata Wall Ball Shots Rest 60 seconds Tabata Burpees...Read More

This week trail run is headed to Green Mountain to do the highlighted 6.5 mile loop highlighted above. If 6.5 miles is too far still show up and you can do an out and back with the distance you feel comfortable with. We will meet at the parking lot on Rooney Road across from the...Read More

Bench Press Thursdays! – Crossfit Kids: 4:30 p.m. Crossfit Endurance Trail Run: 5:30 p.m. – Weightlifting Bench Press (5 reps @ 20×1) Rest 2 Minutes between sets – Metcon Four rounds for time of: 10 Ring Dips 20 Toes to Bar 30 Double-Unders  Read More