**Gym is closed for Normal classes but we will be running the workout LOREDO at 10:00 AM in one massive heat. Stay after and join us for a BBQ! Please bring side dishes and drinks. We will be supplying the burgers. Loredo (Time) 6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge...Read More
Metcon “Rabbits Delight” Movements: Thrusters (45/33 lb) KB Swings (24/16 kg) Wall Ball (20/14 lb) Box Jumps (24″/20″) Partner 1: 400 m run as fast as possible Partner 2: As many Thursters as possible Once each person runs a lap and does a round of thrusters move onto KB Swings Read More
Boot Camp: 8 & 9 a.m. Super Charged Saturday: 10 a.m. **We will only be performing 1 Workout this week for SSC. We will be doing the CF Kids Foundation Workout called Saved By The Barbell. https://crossfit.com/foundation/crossfitforkids Open Gym: 10 a.m. – NoonRead More
Weightlifting Four Sets: Bulgarian Split Squat (6-8 reps each leg @ 30X1) Rest 60 Seconds Push-ups (TEMPO – Max Reps @ 1111) Rest 60 Seconds Metcon Metcon (AMRAP – Reps) Four sets for max reps of: 45 seconds of DB Burpees (35/25 lbs) (hands remain at sides during jump) 15 seconds of Rest 45 seconds...Read More
Trail run at 6:00pm up in Evergreen, details here! Weightlifting Clean (1.1.1) (Rest 10 seconds between singles – these are FULL cleans) Metcon Metcon (AMRAP – Rounds and Reps) In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of: 6 Hang Squat Cleans (135/95 lbs)...Read More
Metcon Four sets for max reps of: 2 Minutes of Rowing (for calories) Rest 1 minute 1 Minute of Strict Handstand Push-Ups 1 Minute of Strict Pull-Ups Rest 1 minute 2 Minutes of Double Unders Rest 1 minute Read More
Weightlifting Five Sets Back Squat (2-4 reps) Rest 2-3 Minutes Metcon The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles Read More
