Camilla and Amy working through some wall balls! Get ready for more. Crossfit Kids: 4:30pm Crossfit Endurance Trail Run (Details in Link): 5:30 pm Gymnastics A. Four sets of: Weighted Supinated-Grip Pull-Ups x 2-4 reps @ 21X0 Rest 60 seconds L-Sit x 30-60 second hold Rest 60 seconds (if you cannot do this consecutively, accumulate...Read More

Ann ready for Deadlift Day! Mobility: 10am Weightlifting Deadlift (Every 3 minutes, for 18 minutes (6 sets)) Set 1 – 3 reps @ 70-75% Set 2 – 3 reps @ 75-80% Set 3 – 3 reps @ 80-85% Set 4 – 2 reps @ 85-90% Set 5 – 3 reps @ 80-85% Set 6 –...Read More

The winners of the Open and 17.5! Stacy won 17.5 Rx’d division Matt won 17.5 Scaled Division Anteus won Rookie of the year Camilla won most improved! Crossfit Kids: 4:30 pm Crossfit Endurance Mountain Bike Ride: 5:30 Departure Metcon (Time) Teams of 3: Complete a total of 4 sets each Row 500 Meters – 5...Read More

Heather working through some Dumbbell Thrusters! Weightlifting Hang Clean + Clean (Every 90 seconds, 15 minutes (10 sets)) Suggested loads per set (by %): 50, 55, 60, 65, 70, 75, 80, 80, 85, 85 Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups  Read More

Karl and Taner running through some Kettlebell swings Complete as many rounds and reps as possible in 3 minutes of: 3 Pull-Ups 6 Burpees 9 Kettlebell Swings Rest 3 minutes between sets, and complete a total of 5 sets.   30-Day Ab Challenge: Day 7 50- Abmat Sit-Ups 30 – Crunches 30 – Cobras 30 – Leg raises...Read More

Its Saturday!! Boot Camp: 8 & 9 a.m. Olympic Lifting: 10 a.m. Strongman Saturdays: 11 a.m. Open Gym: 10-12 p.m.   30-Day Ab Challenge: Day 6 45- Abmat Sit-Ups 25 – Crunches 25 – Cobras 25 – Leg raises 35 second PlankRead More

Margaret finishing out some Presses! Weightlifting Bench Press @20×1 Every 2 minutes, for 12 minutes (6 sets)  Set 1 – 3 reps @ 65% Set 2 – 2 reps @ 75% Set 3 – 1 rep @ 85% Set 4 – 1 rep @ 90% Set 5 – 1 rep @ 95-101% Set 6 (optional)...Read More

If Corby is good at anything… it’s matching his workout outfit. Crossfit Kids: 4:30 p.m. Endurance Trail Runs will start next week, 10k programming Link Metcon 5 Sets: Back Squat x 10 reps @30×0 Rest 30 seconds Single Arm Dumbbell Rows x 10 reps @ 2111 Rest 30 seconds Heavy Kettlebell Swings x 10 reps...Read More

Janet working through some snatch work Weightlifting Snatch Balance (15 Minutes to build to a heavy) Metcon Complete as many rounds and reps as possible in 7 minutes of: 7 Toes to Bar 14 Wall Ball Shots (20/14)  Read More

John and Jo getting through some Box Jumps Crossfit Kids: 4:30 Endurance Bike Ride Canceled, 10k programming Link Weightlifting 3-Position Clean 1 Rep Every 2 minutes, for 16 minutes (8 sets)) Hi Hang, Mid Thigh, Floor Metcon  In 12 minutes, complete as many ladders as possible from 1 to 5 reps of Hang Power Clean...Read More