NO YOGA TODAY!!! Metcon In teams of four, complete five sets for max reps/calories of: 60 seconds of Rowing (for calories) 60 seconds of Dumbbell Man-Makers (50/35#) 60 seconds of Barbell Thrusters (75/55 lbs) Rest 60 secondsRead More
HEADS UP YOGA ON SUNDAY IS CANCELED!!! Boot Camp: 8 & 9 a.m. Crossfit Kids: CANCELED!! Our extra coaches are in Aspen for the Ragnar Trail Race! Olympic Lifting: 10 a.m. Strongman Saturdays: 11 a.m. Read More
Who’s ready for the weekend?? – Weightlifting Every 2 minutes, for 20 minutes (5 sets each) of: Front Rack Lunge (8-10 reps each leg @ 20X1) Strict Handstand Push-Up (1 Minute max reps) – Metcon Four rounds for time of: 10 Toes to Bar 15 Box Jumps (24/20in) 20 Wall Ball Shots (20/14#) Read More
Max out Day!! – Crossfit Kids: 4:30 p.m. Crossfit Endurance Trail Run: 5:30 p.m. – Weightlifting Snatch x 1 rep 20 Minutes to build to heavy single – Metcon Every minute, on the minute, for 20 minutes: Even minutes – 30 seconds of Rowing (for meters) Odd minutes – Power Snatch or Snatch x 3...Read More
Volume Dead lifts today! – Weightlifting Every 3 Minutes, 18 Minutes (6 sets): Deadlift (5 reps @75-80%) Tall Box Jumps x 10 reps – Metcon Complete as many rounds and reps as possible in 10 minutes of: 10 Power Cleans (155/105 lbs) 10 Burpees Over the Barbell 10 Chest to Bar Pull-Ups Read More
Heavy Back Squats today with some Wall balls to follow! – Crossfit Kids: 4:30 p.m. Crossfit Endurance Bike Ride: 5:30 p.m. – Weightlifting Back Squat x 3 reps Take 20 minutes to build to a 3 RM – Metcon Against an 8-minute running clock, for max reps: Row 1000 Meters Wall Ball Shots (20/14 lbs) Read More
Bench Press Mondays – Weightlifting Every 4 Minutes, 16 Minutes (4 sets): Bench Press x 6-8 reps Pull-ups x Max Effort Set – Metcon For time: 50/30 Push-Ups 300 Meter Run 30 Heavy Kettlebell Swings 300 Meter Run 50/30 Push-Ups 300 Meter Run 30 Heavy Kettlebell Swings 300 Meter Run Read More
The only thing better then Thrusters….. Clusters – Metcon In teams of two, alternating each movement, complete ten rounds of: 10 Dumbbell Hang “Clusters” 10 Burpees Run 300 MetersRead More
