Christmas Schedule: Christmas Eve – Monday 12/24 – Open 5-1PM (closed remainder of the day) Open Gym: 5am-Noon CrossFit Classes: 5am,6am,7am,9am, Noon Boot Camp Class: 8am Christmas Day – Tuesday 12/25 – Closed ALL day Weightlifting For the...Read More
Metcon In teams of two, with only one person working at a time, complete as many rounds and reps as possible in 30 minutes of: 1000 Meter Row 100 Kettlebell Deadlifts 100 Meter Kettlebell Unilateral Farmer’s Carry 100 Kettlebell Goblet Alternating Lunges 100 Kettlebell single arm Push Presses Read More
Weightlifting Every 2 minutes, for 20 minutes (10 sets): Power Clean (1 Rep) Build over the course of the 10 sets to today’s heavy. Option 1 – Not Scalable Complete rounds of 9, 7 and 5 reps for time of: 205/145 lb Power Clean Ring Muscle-Up OR… Option 2 – Scalable For time: 15 Power...Read More
Metcon (5 Rounds for time) Every 8 minutes, for 40 minutes (5 sets) for times: Row 500 Meters 15 Burpee Box Jump-Overs (24″/20″) Run 400 Meters Modify the workout appropriately such that you get at least 90 seconds to 2 minutes of rest between sets. The intent is smooth pacing and five sets that are...Read More
Weightlifting Every 3 minutes, for 15 minutes (5 sets) Bench Press (5 reps) Metcon In teams of three, with only one member working at each station at any one time, perform as many rounds and reps as possible in 15 minutes of: Station 1 – 500 Meter Row Station 2 – 20 Chest-to-Bar Pull-Ups Station...Read More
Metcon In teams of two, alternating each movement, complete ten rounds for time of: 400 Meter Run 40 Air Squats 10 Burpee Box Jump-Overs (24″/20″) (Partner A runs 400 meters; Partner B performs 40 Air Squats; Partner A performs 10 Burpee Box Jump-Overs; Partner B runs 400 meters; etc…) Read More
