Reminder: There will be NO CrossFit Kids today! Matt REALLY wanted to be on the website, so here he is perfecting that “External Rotation” exercise! Boot Camp: 8am Olympic Lifting: 9am CrossFit Kids: CANCELLED for today 30-Day Ab Challenge: Day 20- 47 Crunches 32 V-Sits 40 Leg Raises 55 Second Plank HoldRead More
Announcement: There will be NO CrossFit Kids Class this Saturday, May 2nd While most people sleep, Jeska and Jo look strong in our 5am CrossFit Classes! Great job, ladies! Strength Romanian Deadlift (6-8 reps @ 3011) Please focus on keeping your core tight Rest 60 seconds Dumbbell External Rotations (8-10 reps each arm...Read More
Our CrossFit Golden Endurance Crew had quite the view during their Tuesday Hill Runs! Strength Four Sets Weighted Pull-ups (2-4 reps @ 21X0) Rest 60 seconds L-Sit (30-60 second hold) If you cannot do this consecutively, accumulate the time. These can be done from Pull-Ups Bars, Rings, or Kettlebells. Rest 60 seconds Conditioning...Read More
Kirk on Hang Clean day! Strength Shoulder Press (2-3 reps @ 20X1) Rest 2-3 minutes between sets. Use this time to work on hip mobility and glute activation. Conditioning Five rounds for time of: 115/75 lb. Push Press x 10 reps Double-Unders x 30 reps This workout is meant to be fast. Push...Read More
Megan with an awesome lockout for the workout on Monday! Conditioning Workout #1 Every minute, on the minute, for 12 minutes, perform: Hang Clean or Hang Power Clean x 2 reps Build to a heavy double, track the heaviest weight that was successfully done for two reps Workout #2 Every minute, on the minute,...Read More
Vicki looked STRONG doing her Deadlifts last week! Conditioning Five sets for time: Single-Arm DB Snatch + 2 Lunge Steps w/DB Overhead x 10 reps Pull-Ups x 15 reps Run 400 Meters Rest 3-4 minutes between sets In comments section, track: – Dumbbell Weight used (5 each arm) – Pull-Up Modification (if any) –...Read More
Amanda just crushed the Friday workout that had Goblet Walking Lunges in it! Conditioning For time: Row 1000 Meter — 30 Pull-Ups 40 Burpees 50 Wall Balls (20/14#) — 800 Meter Run 30-Day Ab Challenge: REST DAY!Read More
Mike has been back to hang out with us lately, and his Deadlifts still look awesome! Boot Camp: 8am Olympic Lifting: 9am CrossFit Kids: 9am 30-Day Ab Challenge: Day 13- 32 Crunches 20 V-Sits 28 Leg Raises 40 Second Plank HoldRead More
Shannon looks strong in that overhead position! Conditioning In teams of three, complete five rounds each for time of: 300 Meter Run 20 Goblet Carry Walking Lunges (24/16kg) 5 Wall Climbs Each team member will start at a different station and may not rotate to the next station until all team members have completed...Read More
“Hey Bryan, when’s the last time you practiced your Split Jerk before today?” “Never. This is my first time.” Wow! Great form from one of our newer athletes! Strength Deadlift (15 minutes to build to heavy 3RM of Deadlift) This is not necessarily meant to be a lifetime 3RM Deadlift. Reps should be “touch-and-go”,...Read More
