Ashley finishing up some deadlifts during last weeks strength! Weightlifting Strict Overhead Dumbbell Press 4-6 Reps (Every 2 minutes, for 12 minutes (6 sets)) Metcon Every 90 seconds, for 15 minutes (10 sets): 5 Push Presses 10 Burpees Over Dumbbells Choose a load that will challenge you! 30-Day Ab Challenge: Day 1 25-...Read More
Partner Workout Sundays!! No Yoga tomorrow! We will have ROM WOD going for a longer 40 minute stretch if you still want to come in! Metcon In teams of two, with only one partner working at a time, complete the following for time: 1600 Meter Relay Run (alternating 400 meters) immediately followed by… 20 rounds...Read More
Kallie and Kathryn are in Florida for nationals next weekend!! Boot Camp: 8 & 9 a.m Metcon WOD A: 25 min. AMRAP: 60 Air Squats 30 Pullups – Ring Rows 60 double under/120 single under 30 Superman’s 60 Shoulder taps (Hold Plank – tap opposite hand to opposite shoulder L=1 R=2 etc.) 30 Box Jumps *See...Read More
Nancy finishing up some box jumps! Weightlifting Every 2 minutes, for 10 minutes (5 sets) Walking Lunges ((32/24 kg KBs in each hand)) Weightlifting Bench Press x 4-6 reps (Every 3 minutes, for 15 minutes (5 sets)) Metcon For time: 40/30 Calories of Assault Bike or Rowing 30 Thrusters (115/75 lbs) 20 Box Jump-Overs (24″/20″)...Read More
5:30 Crew getting after some nice weather outside! Crossfit Kids: 4:30 p.m. Crossfit Endurance: 5:30 p.m. No Coach today!! (Link to Endurance WOD) Metcon For time: Run 1200 Meters 40 Alternating Dumbbell Snatches (50/35 lbs) 40 Toes to Bar Run 800 Meters 20 Alternating Dumbbell Snatches 20 Toes to Bar Run 400 Meters 10 Alternating...Read More
Dave getting some toes to bar in! Mobility: CANCELED Weightlifting Front Squat (3 reps @ 32×1 Every 3 min, for 18 min(6 sets)) Build to today’s heaviest triple at the prescribed tempo – 3 second descent, 2 second hold in the bottom, explode up, then 1 second pause before beginning the next rep. Metcon Every...Read More
Cathy working through some deadlifts with last weeks open workout! Crossfit Kids: 4:30 p.m. Crossfit Endurance: 5:30 p.m. But NO COACH (Link to Endurance WOD) Split Jerk (Every 2 minutes, for 16 minutes (8 sets)) Set 1 – 3 reps @ 50-60% Set 2 – 3 reps @ 60-70% Set 3 – 2 reps @...Read More
Blake working through some dips! Metcon In teams of two, with only one person working at a time, complete: 100 Kettlebell Swings (32/24 kg) 400 Meter Run* 100 Wall Ball Shots (20/12 lbs) 400 Meter Run 80 Burpees 400 Meter Run 100 Wall Ball Shots (20/12 lbs) 400 Meter Run 100 Kettlebell Swings (32/24 kg)...Read More
Paige and Caitlin trying to figure out whats going on with Kayla 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. March 2017 Pull Up Challenge Day # 25 3 Sets: 90 Seconds of Plank HoldsRead More
