Adam rocking some Assault bike! Boot Camp: 8 & 9 a.m. CrossFit Kids: 9 a.m. Olympic Lifting: 10 a.m. Strongman Saturdays: 11 a.m. Open Gym: 10 a.m. -12 p.m.  Read More

Jason working through some Toes to Bar! – Weightlifting Every 2:30, for 20 minutes (8 sets): Hang Snatch (1.1.1 Rest 5 seconds between singles) Build to a heavy “triple” – Metcon  Complete as many rounds and reps as possible in 7 minutes of: 7 Hang Snatches (135/95 ) 14 Toes to Bar  Read More

Rope Climbs!! – Crossfit Kids: 4:30 p.m. Crossfit Endurance Trail Run: 5:30 p.m. – Gymnastics Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – 2 Rope Climbs Station 2 – Arch to Hollow Rolls x 20 reps Station 3 – 45-60 seconds of Handstand Walking – use a partner to assist...Read More

Who likes Deadlifts!?! Ben does! – Weightlifting Deadlift: 6 Sets Set 1 – 5 reps @ 75-80% Set 2 – 3 reps @ 80-85% Set 3 – 1 rep @ 85-90% Set 4 – 5 reps @ 80-85% Set 5 – 3 reps @ 85-90% Set 6 – 1 rep @ 90+% Rest 3 Minutes...Read More

Matt getting after that Strongman Saturdays – Crossfit Kids: 4:30 p.m. Crossfit Endurance Mountain Bike Ride: 5:30 p.m. – Weightlifting Shoulder Press 2 reps @20X1 for 6 sets Rest 2-3 Minutes – Metcon Complete as many rounds and reps as possible in 8 minutes of: 10 Pull-Ups OR 3 Muscle Ups 15 Thrusters (95/65 lbs)...Read More

Steve working through some sled pulls! – Weightlifting Every 2 Minutes, 24 Minutes Alternating stations: 6 Sets each Station 1: Hang Clean + Power Clean + Clean (Build to Heavy)  Station 2: Ring Dip (10-15 Rep @2111)  – Metcon 3 Rounds Against a 3-minute running clock, complete as many rounds through the following ladder: Hang...Read More

Sunday Funday! – Metcon  In teams of four, complete as many reps as possible of the following circuit in 30 minutes: 400 Meter Run Box Jump Overs Burpee Pull-Ups Wall ClimbsRead 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

Congrats to Leanna by taking first in her meet by taking first by over 60 kilos and breaking the state record for back squat! – Weightlifting Dumbbell Walking Lunge (Every 3 Minutes, 12 Minutes: 20 Walking lunges) – Metcon Tabata Row for Calories Rest 60 seconds Tabata Wall Ball Shots Rest 60 seconds Tabata Burpees...Read More

Bench Press Thursdays! – Crossfit Kids: 4:30 p.m. Crossfit Endurance Trail Run: 5:30 p.m. – Weightlifting Bench Press (5 reps @ 20×1) Rest 2 Minutes between sets – Metcon Four rounds for time of: 10 Ring Dips 20 Toes to Bar 30 Double-Unders  Read More