Weightlifting Four sets of: Deadlift x 3-5 reps @ 20X1 Metcon “CrossFit Games Open Event 19.5” Complete rounds of 33, 27, 21, 15 and 9 reps for time of: Thrusters (95/65 lbs) Chest-to-Bar Pull-Ups Time Cap: 20:00Read More
Metcon Every 3 minutes, for 24 minutes (8 sets) for max load: 400 Meter Run 3 Ring Muscle-Ups or 6 Ring Dips 3 Power Cleans Athletes may only take 3 attempts at the cleans per set, but may adjust the loads as they see fit throughout the workout. Please note total load successfully lifted, as...Read More
Weightlifting Every 90 Seconds, for 15 minutes (5 sets) of: Station 1 – Dumbbell Single Arm Shoulder Press x 8 reps Station 2 – Dumbbell Floor Press x 8 reps Metcon Five rounds for time of: 40 Double-Unders 10 Dumbbell Push Presses (50/35 lbs) 10 Toes to BarRead More
Metcon Every 2 minutes, for 30 minutes (3 sets of each): Station 1 – 30/20 Calories of Rowing Station 2 – 40 Wall Ball Shots (20/14 lbs) Station 3 – 30 Alternating Dumbbell Snatches (50/35 lbs) Station 4 – 20 Burpee Box Jump-Overs (24″/20″) Station 5 – 40 Seconds of Side Plank (each side) Please...Read More
*Yoga is Cancelled for the Rest of December* In teams of two, partners will alternate complete rounds, and work through as many rounds and reps as possible in 30 minutes of: 15 Calories of Rowing 12 Dumbbell Deadlifts (50/35 lbs) 9 Dumbbell Hang Power Cleans (50/35 lbs) 6 Dumbbell Shoulder to Overhead (50/35 lbs)Read More
The Big Night Is Here! Don’t Forget Your Food, Kiddos, and/or Presents! 😉 Boot Camp: 8:00 AM and 9:00AM Super Charged Saturday: 10:00AM- 11:00AM Open Gym 11:00AM-1:00PMRead More
We Are So Excited to See Everyone Saturday At the Christmas Party!!! Weightlifting Take 20 minutes to build to a Heavy or 1-RM Snatch Metcon “CrossFit Games Open Event 19.4” Three rounds for time of: 10 Snatches (95/65 lbs) 12 Bar Facing Burpees Rest 3 minutes, and then… Three rounds for time of: 10 Bar...Read More
We Will Be Announcing The Winner of Rowvember This Saturday, 14th at the Christmas Party! Weightlifting Bench Press *Set 1 – 5 reps @ 80-85% *Set 2 – 3 reps @ 85-90% *Set 3 – 2 reps @ 90% *Set 4 – Max Reps @ 80% Rest 3 minutes between sets. Metcon For time: 50...Read More
Saturday, 14th! CFG! Christmas Party! Lights! Bounce House! Bartender! Food! Metcon Every 10 minutes, for 40 minutes (4 sets) for times: 40/30 Calories of Rowing 800 Meter Run 50 Double-Unders Modify the workout appropriately such that you get between 2-3 minutes of rest between sets. The intent is smooth pacing and four sets that are...Read More
