Tim trying to figure out what Birddog is getting ready to do! Crossfit Endurance Bike Ride: 6:00 p.m. Weightlifting Six Sets: 3-Position Snatch (High hang, mid thigh, floor) Rest 2-3 minutes Metcon Complete as many rounds and reps as possible in 7 minutes of: 7 Overhead Squats (135/95 lbs) (RX+ 155/115#) 7 Box Jumps (24″/20″)...Read More

Weightlifting Every 2 Minutes, for 20 Minutes (10 sets): Power Clean x 1.1 Rest 10 seconds between singles Metcon In teams of two, alternate sets to complete four each of: 3 Hang Power Cleans 2 Alternating Reverse Lunges 1 Shoulder to Overhead Run 400 Meters Choose the heaviest load you can successfully complete without dropping...Read More

Metcon  Partners alternate whole rounds for time and complete five rounds each of: Row 250 Meters Kettlebell or Dumbbell Single-Arm Push Press x 5 reps each arm Goblet Squats x 10 reps Run 300 MetersRead More

Boot Camp: 8 & 9 a.m. (CrossFit Kids is canceled for the remainder of the summer) Olympic Lifting: 10 a.m. Supercharged Saturday: 11 a.m. Open Gym: 10 a.m. – Noon  Read More

Weightlifting Take 20 Minutes to build to a new 1RM: Front Squat   Metcon “Sage at 20″ Complete as many rounds and reps as possible in 20 minutes of: 20 Thrusters (135/95 lbs) 20 Pull-Ups 20 Burpees Over the Barbell  Read More

Crossfit Kids: CANCELED Crossfit Endurance Trail Run: 6:00 p.m. – Weightlifting Take 20 Minutes to build to a heavy 2 RM: Bench Press Metcon For time: Row 1000 Meters 30 Bench Press Run 800 Meters  Read More

Stephan stabilizing in that split jerk catch position. – Weightlifting Every 3 minutes, for 15 minutes (5 sets): 20 Dumbbell Walking Lunges (heavy) 20/15 Ring Dips Metcon In teams of two, alternating after full rounds, complete 10 rounds total (5 rounds each) for time of: 20 Kettlebell Swings (24/16 kg) (RX +36/24kg) 15 Wall Ball...Read More

Crossfit Kids: 4:30 p.m. Crossfit Endurance Bike Ride: 5:30 p.m. – Weightlifting Every 2 minutes, for 20 Minutes (5 sets of each): Shoulder Press (3-5 reps @ 20X1) If you make 5 reps, increase the load until you have a heavy 3 RM Single Arm Dumbbell Row (6-8 reps @ 20X1) Metcon Complete as many...Read More

Its Monday, and Big Tim is getting after it!!!! – Weightlifting Every 2 Minutes, for 20 Minutes (5 sets of each): Power Clean (1.1.1.1) Rest 10 seconds between singles Weighted Pull-ups (2-3 reps @ 21X0)  – Metcon Three rounds for time of: 10 Power Cleans (155/105 lbs) RX+ 185/125# 10 Burpee Box Jumps (24″/20″)  Read More

Eryn and Mark holding onto that bar for the complex! – Metcon In teams of two, with one partner working at a time, partners alternate rounds to complete as many rounds and reps as possible in 30 minutes of: 5 Push-Ups 10 Goblet Squats 15 Kettlebell Swings 200 Meter RunRead More