“The Open” is here! The Open refers to the CrossFit Games Open, a worldwide CrossFit competition. “This five-week, five-workout competition is held in the winter in CrossFit affiliates and garage gyms around the world. Workouts are released online each Thursday, and athletes have until the following Monday to submit their scores.”www.games.crossfit.com Every Friday for the next...Read More

BIKE REPAIR AND BEER CLINIC CANCELLED. Due to the weather we are cancelling the bike clinic tonight that was at 6:30pm at Pedal Pushers. We apologize for the inconvenience but the roads are getting bad and we want everyone to stay safe. Weightlifting Five sets of: Snatch ( 1.1.1 ) (rest 5-7 seconds between singles)...Read More

Weightlifting Four sets of: Deadlift (3-5 reps) Rest 2-3 minutes – Metcon Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups *compare results/scales/weight used to 10/3/17Read More

Weightlifting Four sets of: Single Arm Dumbbell Row (6-8 reps @ 2111) Rest 90 seconds L-Sit (45-60 seconds (accumulated)) Rest 90 seconds – Metcon In teams of two, with only one partner working at a time, partners alternate to complete 7 rounds each of: 7 Sandbag Manmakers (40/ 65lbs) (1 Manmaker = 2 Pushups +...Read More

Weightlifting Four sets of: Front Squat (3-5 reps @ 30X1) Rest 20 seconds Strict Pull-Up (Max unbroken Reps) Rest 3 Minut Metcon Complete as many rounds and reps as possible in 10 minutes of: 10 Power Cleans (155/105 lbs) 15 BurpeesRead More

Metcon (Time) In teams of two, with only one teammate working at a time, complete the following for time: 1200 Meter Run (together) immediately followed by… 12 rounds of: 8 Strict Handstand Push-Ups (4 each) 16 Chest-to-Bar Pull-Ups (8 each) 24 Air Squats (12 each) immediately followed by… 1200 Meter Run (together)Read More

Boot Camp: 8 & 9 a.m. Super Charged Saturday: 10 a.m. Open Gym: 10 a.m. – NoonRead More

Weightlifting Back Squat *Set 1 – 3 reps @ 80-85% *Set 2 – 2 reps @ 85-90% *Set 3 – 1 rep @ 90-95% *Set 4 – 3 reps @ 85-90% *Set 5 – 2 reps @ 90-95% *Set 6 – 1 rep @ 95-101% Rest 3 minutes between sets – Metcon Complete as many...Read More

Weightlifting OPTIONAL STRENGTH OR SKILL DAY :15 Minutes to work these two skills or a strength missed from earlier in the week. Muscle-ups (4-8 Ring Muscle-Ups) (Take time to learn the low transition drill, work on your high ring kips, and strict pullup/dip strength) – Handstand Walk (50-75 Foot Handstand Walk) (use this time to...Read More

– Weightlifting Split Jerk (Take 15-20 minutes to build to today’s Heavy) 1 Rep – Metcon (AMRAP – Reps) Four sets for max reps of push press against a 2-minute running clock, with 2 minutes of rest between sets: Row 300/250 Meters Push Press (115/75 lbs)Read More