Crossfit Kids: 4:30 p.m. Crossfit Endurance Trail Run: 6:00 p.m. – Metcon Complete as many rounds and reps as possible in 7 minutes of: Row 250 Meters 10 Thrusters (95/65 lbs) Rest 7 minutes – Complete as many rounds and reps as possible in 7 minutes of: 40 Double-Unders 20/15 Hand-Release Push-Ups Rest 7...Read More

Some Squats and barbell work today in the Metcon. – Weightlifting 5 Sets: Back Squat (3-5 Reps @ 30X1) Rest 60 Seconds Single Arm Dumbbell Row (8-10 Reps @ 2020) Rest 60 Seconds – Metcon Complete as many rounds and reps as possible in 10 minutes of: Rx 115/75 Deadlift x 1 rep Hang Power...Read More

Crossfit Kids: 4:30 p.m. Crossfit Endurance Bike Ride: 5:30 p.m. – Weightlifting Four Sets: Weighted Pull-ups (2-3 reps @ 21X0) Rest 15-20 seconds Strict Pull-Up (Max Reps) Rest 15-20 seconds L-Sit (30-45 seconds) Rest 2 Minutes – Metcon Five rounds for time of: Run 400 Meters 10 Toes to Bar 20 Push-Ups  Read More

Starting this Monday off with some heavy Deadlifts! – Weightlifting Deadlift (15 reps @ 2011) Rest 15-20 seconds Handstand Push-ups (Max effort) Rest 2 Minutes Deadlift (10 reps @ 2011) Rest 15-20 seconds Handstand Push-ups (Max Effort) Rest 2 Minutes Deadlift (5 reps @ 2011) Rest 15-20 Seconds Handstand Push-ups (Max Effort) – Metcon 4...Read More

– Metcon In teams of two, alternate full rounds to complete as many rounds and reps as possible in 18 minutes of: 9 Burpee Box Jump-Overs (24″/20″) 9 Front Squats (155/105 lbs)Read More

Boot Camp: 8 & 9 a.m. Crossfit Kids: 9 a.m. Olympic Lifting: 10 a.m. Strongman Saturdays: 11 a.m. Open Gym: 10-12 a.m.Read More

Max out Clean and Jerk Day!!! – Weightlifting Every 2:30, for 25 minutes (10 sets): Clean and Jerk (Building to a Heavy Single)  – Metcon Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#  Read More

– Crossfit Kids: 4:30 p.m. Crossfit Endurance Trail Run: 5:30 p.m. – Metcon  Every 10 minutes, for 40 minutes (4 sets): 500 Meter Row 400 Meter Run 50/40 Push-UpsRead More

Max getting after it!! – Weightlifting 4 Sets: Back Squat (6-8 reps @ 30×1) Rest 90 seconds Wall Slide (5 reps) Rest 90 seconds – Metcon Complete as many rounds and reps as possible in 12 minutes of: 10 Burpees 20 Alternating Reverse Lunges with KBs or DBs (50/35#) 30 Double-UndersRead More

Hang on through some pull ups today! – Crossfit Kids: 4:30 p.m. Crossfit Endurance Bike Ride: 5:30 p.m. – Weightlifting Every 3 minutes, 18 minutes (6 sets): Push Press (Build to heavy single) Set 1: 5 reps Set 2: 3 reps Set 3-6: 1 rep – Metcon Three rounds for time of: 10 Strict Handstand...Read More