Metcon (Time) For time: 2000 Meter Row immediately followed by… Five rounds of: 12 DB Front Squats (50/35lb) 12 Chest to Bar Pull-Ups immediately followed by… 1200 Meter Run Read More
Weightlifting Shoulder Press ( @ 20X1 tempo) For the shoulder press, perform the following reps and percentages: * Set 1 – 50% of possible 1-RM x 3 reps * Set 2 – 75% of possible 1-RM x 2 reps * Set 3 – 85% of possible 1-RM x 1 rep * Set 4 – 90-95%...Read More
Weightlifting Back Squat (@ 30X0 tempo) * Set 1 – 50% of possible 1-RM x 5 rep * Set 2 – 75% of possible 1-RM x 3 reps * Set 3 – 85% of possible 1-RM x 1 rep * Set 4 – 90-95% of possible 1-RM x 1 rep * Set 5 – Test...Read More
**Gym is closed for Normal classes but we will be running the workout LOREDO at 10:00 AM in one massive heat. Stay after and join us for a BBQ! Please bring side dishes and drinks. We will be supplying the burgers. Loredo (Time) 6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge...Read More
Metcon “Rabbits Delight” Movements: Thrusters (45/33 lb) KB Swings (24/16 kg) Wall Ball (20/14 lb) Box Jumps (24″/20″) Partner 1: 400 m run as fast as possible Partner 2: As many Thursters as possible Once each person runs a lap and does a round of thrusters move onto KB Swings Read More
Boot Camp: 8 & 9 a.m. Super Charged Saturday: 10 a.m. **We will only be performing 1 Workout this week for SSC. We will be doing the CF Kids Foundation Workout called Saved By The Barbell. https://crossfit.com/foundation/crossfitforkids Open Gym: 10 a.m. – NoonRead More
Weightlifting Four Sets: Bulgarian Split Squat (6-8 reps each leg @ 30X1) Rest 60 Seconds Push-ups (TEMPO – Max Reps @ 1111) Rest 60 Seconds Metcon Metcon (AMRAP – Reps) Four sets for max reps of: 45 seconds of DB Burpees (35/25 lbs) (hands remain at sides during jump) 15 seconds of Rest 45 seconds...Read More
