Main – CrossFit Boot Camp: 8am Metcon (Time) In teams of 3, with only one person working at a time: – 100 Dumbbell Man-Makers – 150 Pull-Ups – 1200′ of Shuttle runs (50′ down/50′ back) – 300 Air Squats Weightlifting 9am: Group choice on lift with Coach Tom!!Read More

Lucas, doing WORK on his Overhead Squats! Main – CrossFit Weightlifting Push Jerk (1-RM Jerk (Split or Power/Push)) Take 15 minutes to build to today’s 1-RM Jerk (split or power/push) Metcon Metcon (AMRAP – Rounds and Reps) Complete as many rounds as possible in 5 minutes of: 95/65 lb. Thruster x 10 reps Toes to...Read More

Main – CrossFit Weightlifting Deadlift (
Take 10-12 minutes and build to a heavy, but not ) Metcon Metcon (Weight) Every minute, on the minute, for 15 minutes: *Deadlift x 2 reps Burpees over Barbell x 6 reps *Load should be challenging, but without sacrificing sound mechanics. Boot Camp: 8amRead More

Main – CrossFit Weightlifting Bulgarian Split Squat (3 x 8) Three sets of:
 Bulgarian Split Squat x 6-8 reps each leg @ 30X1 
Rest 60 seconds
 Dumbbell External Rotations x 6-8 reps each @ 2020
 Rest 60 seconds Dumbbell External Rotations (6-8 reps each @ 2020) Metcon Metcon (Time) In teams of three, with only...Read More

Three of our very own (Anthony, Logan, and Muscle Hamster) were Commissioned as officers (2nd Lieutenants) in the US Army. We are so proud of you guys!! Main – CrossFit Weightlifting Shoulder Press (Shoulder Press x 1 + Push Press x 4 reps) Four sets of:
 Shoulder Press x 1 + Push Press x 4...Read More

Main – CrossFit Weightlifting Snatch (5 x 1.1.1
) 
Five sets of:
 Snatch x 1.1.1
(rest 5-7 seconds between singles)
Rest 2 minutes between sets Metcon Metcon (Time) In teams of two, partners alternate to complete 5 sets each of: Overhead Squat x 5 reps 32kg Kettlebell Swings x 10 reps Double-Unders x 20 reps (choose a weight...Read More

Main – CrossFit Boot Camp: 8am Olympic Lifting: 9am with Coach Sergio A) Snatch High Pull x 2 + Snatch: Find Max for the complex B) THEN 3 sets of complex @ 95% of complex EMPHASIZE CONTROL WHEN YOU RETURN TO THE FLOOR FOR EACH REP. I WANT YOU TO FEEL THE WEIGHT CHANGE IN...Read More

Our fearless leader, Ladies and Gentlemen. We’re so lucky to have Greg around to keep things fun! Main – CrossFit Weightlifting Three sets of: 
Deadlift x 6-8 reps @ 20X1 
Rest 20 seconds 
Unbroken Kettlebell Swings x 20 reps
 Rest 3 minutes Deadlift (6-8 reps @ 20X1) Kettlebell Swing (Unbroken Swings x 20 reps) Metcon...Read More

Check out our WODIFY Workout tracking system!! It looks great! Main – CrossFit Weightlifting 
Four sets of:
 Shoulder Press x 4-6 reps @ 20X1
 Rest 90 seconds
 Strict Pull-ups x 2-3 reps @ 21X0
 Rest 90 seconds Metcon Metcon (AMRAP – Rounds and Reps) Complete as many rounds and reps as possible in 7 minutes...Read More

Main – CrossFit Warm-up 5 Minute Jump Rope (No Measure) 1 minute of slow jumping 1 minute of medium jumping 1 minute of fast jumping (All Singles) 1 minute of double-under skill work 1 minute of fast jumping (singles or doubles) Gymnastics Take 15-20 minutes to cycle through and practice various gymnastics elements that you...Read More