“The Open” is here! The Open refers to the CrossFit Games Open, a worldwide CrossFit competition. “This five-week, five-workout competition is held in the winter in CrossFit affiliates and garage gyms around the world. Workouts are released online each Thursday, and athletes have until the following Monday to submit their scores.”www.games.crossfit.com Every Friday for the next...Read More

Weightlifting Building over the course of 10 sets, for 20 minutes (10 sets): Snatch (1.1) (rest 5-10 seconds between singles) Build over the course of the 10 sets. Metcon Complete as many rounds and reps as possible in 10 minutes of: 30 Air Squats 20 Alternating Single-Arm Dumbbell Snatches (50/35 lbs) 10 Strict Handstand Push-UpsRead More

Metcon In teams of two, with only one member working at any one time, complete 5 sets each of: Station 1 – 1000 Meter Row Station 2 – Rest Each set should take less than 8 minutes. If any set is exceeding 8 minutes, please adjust the distance of the row and run to keep...Read More

Weightlifting Every 2:30 minutes, for 12:30 minutes (5 sets) of: Back Squat (Max Reps) *Sets 1-4 – 4 reps @ 80-88% *Set 5 – Max Reps @ 85% During Rest – Thoracic/wrist/front rack stretching Metcon Against a two-minute running clock, complete: 3 Hang Cleans 6 Shoulder to Overhead 9 Front Squats Max Reps of Burpees...Read More

Metcon Every 6 minutes, for 18 minutes (3 sets) for times: 20/15 Calories of Rowing 100 Double Unders 20 Walking Lunges with Kettlebells or Dumbbells (32/24 kg)(50/35lbs) Weightlifting Every 60 seconds, for 15 minutes (3 sets of each): Station 1 – Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Left Leg) Station 2 – Posted...Read More

Metcon In teams of three, complete as many rounds as possible in 15 minutes of: 6 Medball Cleans (20/14 lbs) 6 Burpee Box Jump-Overs (24″/20″) Rest EXACTLY five minutes, and then: In teams of three, complete as many rounds as possible in 15 minutes of: 10 DB Push Presses (50/35 lbs) 15 Kettlebell Swings (24/16...Read More

SATURDAY CLASS SCHEDULE: Bootcamp 8 & 9AM Super Charged Saturday 10AM Open Gym 11-1PMRead More

Fran 21-15-9 Thrusters, 95# / 65# Pull-ups Weightlifting Two Sets: Bulgarian Split Squat (20 reps each leg @ 1010) Rest 60 seconds after each leg Single Arm Dumbbell Row (8 reps @ 2110 – Ea. Arm) Rest 60 seconds after each armRead More

Weightlifting Every 2:30, for 15 minutes (6 sets): Deadlift *Set 1 – 5 reps @ 70% *Set 2 – 5 reps @ 75% *Set 3 – 3 reps @ 80% *Set 4 – 2 reps @ 85% *Set 5 – 4-5 reps @ 80% *Set 6 – 5-6 reps @ 75% Metcon Four rounds for...Read More

Weightlifting Five sets of: Push Press (4-5 Reps) Rest 2 minutes Build to today’s heavy 4-5 reps. Metcon Complete as many rounds and reps as possible in 12 minutes of: 15 Burpees 12 Push Press (115/75 lbs) 9 Strict Pull-UpsRead More