Metcon (Time) Seven rounds for time of: 7 Pull-Ups 7 Box Jumps 7 Dumbbell Ground to Overhead (2 DB = power clean + push press) You will complete this workout in teams of three, with only one partner working at a time. One partner will blast through a full round before the next begins. Repeat...Read More

Weightlifting Snatch (1 Rep) Take 20 minutes and build to today’s 1-RM Snatch Metcon (Time) 12, 9, and 6 reps for time of: Snatch Strict Handstand Push-Ups Using ~75% of what you worked up to in partRead More

Trail Run CANCELLED due to Weather and muddy trail conditions. – Metcon (Time) Four rounds for time of: 400 Meter Run 24 Goblet Squats (32/24 kg) 12 Burpee Box Jump-Overs (24″/20″) This workout is inspired by the “Vest Triplet” events that teens and masters athletes completed in the 2017 CrossFit Games. Accessory Work See Instagram...Read More

Weightlifting Four sets of: Shoulder Press (2-3 Reps) Rest 90 Seconds Pistols (5 reps each leg @ 4111) Rest 90 Second Metcon (Time) For time: 40/30 Calories of Rowing 100-Foot Dumbbell Overhead Walking Lunges  – AHAP This workout is inspired by the “Assault Lunge” in the 2017 CrossFit Games. Males used an 80 lb. dumbbell...Read More

MTB Ride Tuesday night at 6:00pm at Green Mountain details can be found here. – Weightlifting Every 2 minutes, for 20 minutes (10 sets): Power Clean (2 reps) *Sets 1-2 – 60-65% of 1-RM Power Clean *Sets 3-4 – 70-75% *Sets 5-6 – 80-85% *Sets 7-10 – 90+% Metcon Elizabeth (Time) 21-15-9 Clean, 135# /...Read More

Weightlifting Four sets of: Front-Racked Alternating Reverse Lunges (8-10 reps each leg @ 20X1) Rest 60 Seconds Weighted Strict Pull-Ups (8-10 reps) Rest 60 Seconds Metcon (Time) Every minute, on the minute, for 10 minutes: 10 Thrusters (95/65 lbs) 5 BurpeesRead More

Metcon In 5 minutes, complete the following: Run 600 Meters Row as many meters as possible Rest exactly 5 minutes, and then . . . Complete as many rounds and reps as possible in 5 minutes of: 5 Pull-Ups 15 Air Squats Rest exactly 5 minutes, and then . . . In 5 minutes, complete...Read More

Weightlifting Five sets of: Clean (1.1.1) Rest 10 Seconds between singles, and 2-3 minutes between sets Metcon (Time) Four rounds for time of: Run 400 Meters 8 Ground to Overhead (135/95 lbs)  Read More

Trail Run at 6pm at South Table, for details click here. – Metcon (AMRAP – Reps) Against a three minute running clock, complete: 350/300 Meter Row Double-Unders x Max Reps Rest exactly 3 minutes, then… Against a three minute running clock, complete: 300m Run Strict Handstand Push-Ups x Max Reps Rest 3 minutes, and repeat...Read More

Weightlifting 3 sets of Bulgarian Split Squat (6-8 Reps @ 31X1) Rest 90 Seconds Dumbbell External Rotations (8-10 reps @ 2010) Rest 90 Seconds Metcon (AMRAP – Rounds and Reps) Complete as many rounds and reps as possible in 4 minutes of: 14 Goblet Slamball Reverse Lunges (30/20lbs) 10 Slamballs (30/20lbs) Rest exactly 4 minutues...Read More