Heavy doubles for our Clean and Jerk today! – Weightlifting Every two minutes, for 20 Minutes (10 sets): Clean and Jerk (1.1) Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+ – Metcon For time: Row 1000 Meters 30 Ground to Overhead (135/95 lbs) Run 800 Meters  Read More

Metcon In teams of 5, complete 3 sets each of: 30 Calorie Row 30 Burpees 30 Sit-Ups 30 Slamballs Teams get one erg. Teams establish an order and line up behind their erg, maintaining that order for the workout. Athletes may not move to the next station until the athlete in front of them has...Read More

Boot Camp: 8 & 9 a.m. Olympic Lifting: 10 a.m. Supercharged Saturdays: 11 a.m. Open gym: 10 a.m. – NoonRead More

Sharons ready for Helen today! – Accessory: Three sets, not for time: Bar Muscle-Ups x 3-5 reps Rest 1 minute Kettlebell or Dumbbell Snatch x 5-7 reps each arm Rest 1 minute Double-Unders x 30-40 reps Rest 1 minute – Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# /...Read More

Crossfit Endurance Trail Run: 6:00 p.m. Weightlifting 4 Sets of: Bench Press (4-6 @ 20X1) Rest 60-90 Seconds Single Arm Dumbbell Row (8-10 @ 2111) Rest 60-90 Seconds – Metcon For time: Row 1000 Meters immediately followed by… Five rounds of: 20 Wall Ball Shots (20/14 lbs) 10 Ring Dips  Read More

Danyelle is ready for some Deadlifts. – Weightlifting Every 3 Minutes, for 15 Minutes (5 sets): Deadlift (3 reps) Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately. – Metcon Complete as many rounds and reps as possible in 15 minutes of: Ground to Overhead...Read More

Jess ready for some Front Squats and Wall Balls! Crossfit Endurance Mountain Bike Ride: 6:00 p.m. Weightlifting Every 3 Minutes, for 15 Minutes (5 sets): Pause Front Squat (4-6 @ 31X1)  – Metcon Three sets for max reps of: 60 seconds of Wall Ball Shots Rest 60 seconds 60 seconds of Push-Ups Rest 60 seconds...Read More

Here is a little throw back from the start of our current location! We just wanted to say Thank You to Greg for everything he has done over the passed 5 years for the gym. On top of that Baby Cole just turned one! Congratulations on your first year as a parent! Weightlifting Every 3...Read More

Long Fun one today! – Metcon In teams of two, with only one person working at a time, complete: 100 Burpees 200 Kettlebell Swings 300 Squats 600 Meter Run* 300 Squats 200 Kettlebell Swings 100 BurpeesRead More

Its Saturday, Baby Cole says lets party! Boot Camp: 8 & 9 a.m. Olympic Lifting: 10 a.m. Supercharged Saturdays: 11 a.m. Open Gym: 10 a.m. – NoonRead More