Anteus and Adam getting after some deadlifts! – Weightlifting 4 Sets: Deadlift (4-6 @21×1) Rest 30 seconds Handstand Push-ups (12-15 reps) Rest 2 Minutes – Metcon In teams of two, partners alternate rounds to complete five each of: 5 Hang Power Cleans (155/105 lbs) 100 Meter Run Read More
Tim Getting after some Dumbbell work – Crossfit Kids: 4:30 p.m. Crossfit Endurance Bike Ride: Canceled Due to Snow – Gymnastics Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Arch to Hollow Rolls x 20 reps Station 2 – Supine Ring Rows x 10-12 reps @ 2111 Station 3 –...Read More
Nancy ready for some box jump overs!! Metcon In teams of two, with only one partner working at a time, complete: 100 Burpees 100 Dumbbell Ground to Overhead –(single arm – snatch) 100 Box Jump Overs But there is a twist… Come in to see what the resting Partner has to do.Read More
Nick cooling down after winning a 50k this last weekend!! Awesome Job! Boot Camp: 8 & 9 a.m. Olympic Lifting: 10 a.m. with Coach Danny!! Strongman Saturday: 11 a.m. Open gym: 10-12 a.m. Bootcamp Workout Metcon 15 min AMRAP (two person teams) 25 MedBall sit-up/toss 20 Burpee over partner 15 Partner Squats 10 Partner Push...Read More
Alex ready for heavy Clean and Jerks! Weightlifting Clean and Jerk (Take 20 Min to build to a heavy single) – Metcon For time: Run 800 Meters 30 Ground to Overhead (135/95 lbs) Run 800 Meters – 30-Day Ab Challenge: Day 26 120 Sit Ups 180 Crunches 70 Cobras 70 Leg Raises 110 Second Plank...Read More
Kristin is ready for some gymnastics today! – Crossfit Kids: 4:30 p.m. Crossfit Endurance Trail Run: 5:30 p.m. CFG Power Lifting and Strength Concepts: 7:30 p.m. The Cascade Physical Therapy Shoulder Seminar is going to today at 7:30pm – There will be NO OPEN GYM at 7:30pm tonight due to the seminar. Sorry for the...Read More
Josh getting after some deadlifts. Remember we are on a dead lift cycle! Make the squats lighter and fast! Weightlifting 3 Sets: Back Squat (6-8 reps @ 31×1) Rest 90 Seconds Weighted Pull-ups (3-5 reps @ 21×0) Rest 90 Seconds Metcon Four rounds for time of: 60 Double-Unders 30 Wall Ball Shots (20/14 lbs) 15...Read More
Mike C ready for a long one today! Crossfit Kids: 4:30 p.m. Crossfit Endurance Bike Ride: 5:30 p.m. Metcon Every 3 minutes, 3 Rounds Each, for 36 minutes: Station 1 – 50/35 Calories of Erg Station 2 – 50 Double-Unders + 20/15 Strict Handstand Push-Ups Station 3 – Run 400 Meters Station 4 – 20...Read More
Deadlift Mondays! Weightlifting Deadlift: Six Sets with 3 minutes between sets Set 1 – 6 reps Set 2 – 4 reps Set 3 – 2 reps Set 4 – 6 reps Set 5 – 4 reps Set 6 – 2 reps (Loading example – 315 x 6, 345 x 4, 375 x 2, 320 x 6,...Read More
