Jason taking a quick break after his workout this week. How beautiful is our gym location? Wow! Strength Four sets today Rest 90 seconds between movements and round Single Arm Dumbell Press (4-6 reps each arm) Romanian Deadlift (6-8 reps @ 30X1 ) Conditioning Partners alternate whole rounds to complete as many rounds and...Read More
Strength Back Squat (5 sets of 2-4 reps) Rest 2-3 minutes between sets. Try and increase weight each set, and if you feel good, go for a new 5RM. Grab some spotters, and do some work! Conditioning Four rounds for time of: Walking Lunge x 20 steps (50/30 lb Dumbbells or Kettlebells) Toes...Read More
Shane heading out the door first before his wife, Caitlin, was sure to pass him on Monday’s workout! 🙂 I think Greg took this awesome shot. You two are so fun to watch work out together! Strength Hang Snatch + Snatch (Six sets of the complex) Conditioning Five rounds for time of: Hang Power Snatch...Read More
Mark, aka Mango, aka “The Liability”, showing PERFECT form on his KB swings yesterday! Conditioning Every 6 minutes, for a total of 30 minutes (5 sets, each for time), complete the following: Row 500 meters Wall Balls x 25 reps (20/14) For a challenge, feel free to go up in Wall Ball weight!...Read More
Congrats to Coach Noah, who snatched 245lbs this weekend! The picture is a frozen frame from the video he has of the lift! Strength Four rounds today Rest 90 seconds between movements and rounds Bench Press (4-6 reps @ 20X1) Strict Pull-Up Conditioning Five rounds for time: 10 Hand-Release Push-Ups 20 KB Swings (24/16kg)...Read More
Coach Tom is back from vacation!! 8am: Boot Camp 9am: Olympic Lifting with Coach Tom 9am: CrossFit Kids! 10am: Barbell Club ( No coach Noah today, he will be at an Olympic lifting certification/seminar this weekend)Read More
Will all coaches please come back from vacation… Bogie misses you! Strength: Four rounds Deadlift (5 reps) -Rest 20 seconds, then perform 4 Wall Climbs Rest 3 minutes between rounds Conditioning: For time: 40 Double-Unders 20 KB Swings (32/24kg) 10 HSPU 800m Run 10 HSPU 20 KB Swings (32/24kg) 40 Double-Unders Read More
Throw back Thursday to Coach (AKA Jeff) lifting some serious weight during the 2014 Open REMINDER!!!! The 6:30pm CrossFit Class is canceled for the Muscle Pharm Supplement Seminar. Strength: Four sets After each set of 3 Turkish Get Ups w each arm, rest 90 seconds and complete 7-10 “L-Sit Tuck to Extension” reps. Rest 2...Read More
Ordered restock of existing shirts and Barbell Club T-shirts are in! Look for new t-shirt designs and tanks for summer, coming at the end of the month! Strength: Clean and Jerk (Take 15-20 minutes and find today’s 1RM) Conditioning: For time: 500m Row 50 KB Swings 100 Air Squats 500m Row Swings and squats do not...Read More
Really Coach Megan, really? Conditioning (AMRAP – Reps) Five rounds for max reps of: 60 seconds of Burpee Pull-Ups 60 seconds of Ring Dips 60 seconds of Box Jump Overs 60 seconds of Rest On each ring dip, finish with pinky to your side and thumb turned out away from your bodyRead More
