Heather working through some Dumbbell Thrusters! Weightlifting Hang Clean + Clean (Every 90 seconds, 15 minutes (10 sets)) Suggested loads per set (by %): 50, 55, 60, 65, 70, 75, 80, 80, 85, 85 Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups Read More
Karl and Taner running through some Kettlebell swings Complete as many rounds and reps as possible in 3 minutes of: 3 Pull-Ups 6 Burpees 9 Kettlebell Swings Rest 3 minutes between sets, and complete a total of 5 sets. 30-Day Ab Challenge: Day 7 50- Abmat Sit-Ups 30 – Crunches 30 – Cobras 30 – Leg raises...Read More
Margaret finishing out some Presses! Weightlifting Bench Press @20×1 Every 2 minutes, for 12 minutes (6 sets) Set 1 – 3 reps @ 65% Set 2 – 2 reps @ 75% Set 3 – 1 rep @ 85% Set 4 – 1 rep @ 90% Set 5 – 1 rep @ 95-101% Set 6 (optional)...Read More
If Corby is good at anything… it’s matching his workout outfit. Crossfit Kids: 4:30 p.m. Endurance Trail Runs will start next week, 10k programming Link Metcon 5 Sets: Back Squat x 10 reps @30×0 Rest 30 seconds Single Arm Dumbbell Rows x 10 reps @ 2111 Rest 30 seconds Heavy Kettlebell Swings x 10 reps...Read More
Josh and Adam working through some Double Unders! Trail Runs will start next week 10 k program: 2 x 400 m 6 x 200 m 2 x 400 m Rest 60 seconds between 200s Rest 90 seconds between 400sRead More
Janet working through some snatch work Weightlifting Snatch Balance (15 Minutes to build to a heavy) Metcon Complete as many rounds and reps as possible in 7 minutes of: 7 Toes to Bar 14 Wall Ball Shots (20/14) Read More
Time to be sad, no riding tomorrow Mountain Bike Ride tomorrow is CANCELED due to the 37 degree high and 90% chance of snow. This is where locations for the rides will be posted in the future. The 10k program will continued to be posted here but still no coach on this! 40 Minute Tempo...Read More
John and Jo getting through some Box Jumps Crossfit Kids: 4:30 Endurance Bike Ride Canceled, 10k programming Link Weightlifting 3-Position Clean 1 Rep Every 2 minutes, for 16 minutes (8 sets)) Hi Hang, Mid Thigh, Floor Metcon In 12 minutes, complete as many ladders as possible from 1 to 5 reps of Hang Power Clean...Read More
Ashley finishing up some deadlifts during last weeks strength! Weightlifting Strict Overhead Dumbbell Press 4-6 Reps (Every 2 minutes, for 12 minutes (6 sets)) Metcon Every 90 seconds, for 15 minutes (10 sets): 5 Push Presses 10 Burpees Over Dumbbells Choose a load that will challenge you! 30-Day Ab Challenge: Day 1 25-...Read More
