Cristian working hard during the Friday workout. Have fun back in Cali, we’ll miss you!   Strength Clean (Work on Clean technique, build to heavy-ish clean)   Conditioning “Five-Minute Capacity Test” Complete as many rounds and reps as possible in 5 minutes of: 5 Squat Cleans (135/95 lbs.) 10 Burpees Over the Barbell Burpees do...Read More

Courtney and Doug working for that stronger core!   Conditioning With a continuous running clock, perform the following: 0:00 – 1000 Meter Row 5:00 – 50 Burpees 10:00 – 30 Strict Pull-Ups 15:00 – 50 Wall Ball Shots (20/14#) 20:00 – 30 Box Jump Overs (24/20″) 25:00 – 800 Meter Run Goal is to try...Read More

Reminder: There will be NO CrossFit Kids today!   Matt REALLY wanted to be on the website, so here he is perfecting that “External Rotation” exercise!   Boot Camp: 8am Olympic Lifting: 9am CrossFit Kids: CANCELLED for today   30-Day Ab Challenge: Day 20- 47 Crunches 32 V-Sits 40 Leg Raises 55 Second Plank HoldRead More

Announcement: There will be NO CrossFit Kids Class this Saturday, May 2nd   While most people sleep, Jeska and Jo look strong in our 5am CrossFit Classes! Great job, ladies!   Strength Romanian Deadlift (6-8 reps @ 3011) Please focus on keeping your core tight Rest 60 seconds Dumbbell External Rotations (8-10 reps each arm...Read More

Our CrossFit Golden Endurance Crew had quite the view during their Tuesday Hill Runs!   Strength Four Sets Weighted Pull-ups (2-4 reps @ 21X0) Rest 60 seconds L-Sit (30-60 second hold) If you cannot do this consecutively, accumulate the time. These can be done from Pull-Ups Bars, Rings, or Kettlebells. Rest 60 seconds   Conditioning...Read More

Kirk on Hang Clean day!   Strength Shoulder Press (2-3 reps @ 20X1) Rest 2-3 minutes between sets. Use this time to work on hip mobility and glute activation.   Conditioning Five rounds for time of: 115/75 lb. Push Press x 10 reps Double-Unders x 30 reps This workout is meant to be fast. Push...Read More

Megan with an awesome lockout for the workout on Monday!   Conditioning Workout #1 Every minute, on the minute, for 12 minutes, perform: Hang Clean or Hang Power Clean x 2 reps Build to a heavy double, track the heaviest weight that was successfully done for two reps   Workout #2 Every minute, on the minute,...Read More

Vicki looked STRONG doing her Deadlifts last week!   Conditioning Five sets for time: Single-Arm DB Snatch + 2 Lunge Steps w/DB Overhead x 10 reps Pull-Ups x 15 reps Run 400 Meters Rest 3-4 minutes between sets In comments section, track: – Dumbbell Weight used (5 each arm) – Pull-Up Modification (if any) –...Read More

Amanda just crushed the Friday workout that had Goblet Walking Lunges in it!   Conditioning For time: Row 1000 Meter — 30 Pull-Ups 40 Burpees 50 Wall Balls (20/14#) — 800 Meter Run   30-Day Ab Challenge: REST DAY!Read More

Mike has been back to hang out with us lately, and his Deadlifts still look awesome!   Boot Camp: 8am Olympic Lifting: 9am CrossFit Kids: 9am   30-Day Ab Challenge: Day 13- 32 Crunches 20 V-Sits 28 Leg Raises 40 Second Plank HoldRead More