Partner Workout Sundays!! No Yoga tomorrow! We will have ROM WOD going for a longer 40 minute stretch if you still want to come in! Metcon In teams of two, with only one partner working at a time, complete the following for time: 1600 Meter Relay Run (alternating 400 meters) immediately followed by… 20 rounds...Read More
Kallie and Kathryn are in Florida for nationals next weekend!! Boot Camp: 8 & 9 a.m Metcon WOD A: 25 min. AMRAP: 60 Air Squats 30 Pullups – Ring Rows 60 double under/120 single under 30 Superman’s 60 Shoulder taps (Hold Plank – tap opposite hand to opposite shoulder L=1 R=2 etc.) 30 Box Jumps *See...Read More
Nancy finishing up some box jumps! Weightlifting Every 2 minutes, for 10 minutes (5 sets) Walking Lunges ((32/24 kg KBs in each hand)) Weightlifting Bench Press x 4-6 reps (Every 3 minutes, for 15 minutes (5 sets)) Metcon For time: 40/30 Calories of Assault Bike or Rowing 30 Thrusters (115/75 lbs) 20 Box Jump-Overs (24″/20″)...Read More
Once again due to coaches not being available this workout will be done on your own time. You are more then welcome to do them here in the back of the gym but they will be on your own! 15 x 100m Rest :30 seconds between intervals Read More
5:30 Crew getting after some nice weather outside! Crossfit Kids: 4:30 p.m. Crossfit Endurance: 5:30 p.m. No Coach today!! (Link to Endurance WOD) Metcon For time: Run 1200 Meters 40 Alternating Dumbbell Snatches (50/35 lbs) 40 Toes to Bar Run 800 Meters 20 Alternating Dumbbell Snatches 20 Toes to Bar Run 400 Meters 10 Alternating...Read More
Dave getting some toes to bar in! Mobility: CANCELED Weightlifting Front Squat (3 reps @ 32×1 Every 3 min, for 18 min(6 sets)) Build to today’s heaviest triple at the prescribed tempo – 3 second descent, 2 second hold in the bottom, explode up, then 1 second pause before beginning the next rep. Metcon Every...Read More
Jake working through some “rest time” Because of coaches being out of town, you are more then welcome to do this workout at the gym running the big laps. But there will be no coach leading this group! 2 x 800m Ladder: 800m ON + 2:00 OFF; 800m ON + :90s OFF; 800m ON +...Read More
Cathy working through some deadlifts with last weeks open workout! Crossfit Kids: 4:30 p.m. Crossfit Endurance: 5:30 p.m. But NO COACH (Link to Endurance WOD) Split Jerk (Every 2 minutes, for 16 minutes (8 sets)) Set 1 – 3 reps @ 50-60% Set 2 – 3 reps @ 60-70% Set 3 – 2 reps @...Read More
Blake working through some dips! Metcon In teams of two, with only one person working at a time, complete: 100 Kettlebell Swings (32/24 kg) 400 Meter Run* 100 Wall Ball Shots (20/12 lbs) 400 Meter Run 80 Burpees 400 Meter Run 100 Wall Ball Shots (20/12 lbs) 400 Meter Run 100 Kettlebell Swings (32/24 kg)...Read More
