Its Friday!! – Weightlifting Four Sets of: Single Arm Press (dumbbell) (8-10 reps each arm)  – Metcon Complete as many rounds and reps as possible in 10 minutes of: 10 Push Presses (95/65 lbs) 10 Alternating Overhead Reverse Lunges (95/65 lbs) 10 Burpees Over the Barbell RX+ (135/95 lbs) – Metcon  Every 90 seconds, for...Read More

Rachel getting after some Cleans last week! – Weightlifting Every 2 Minutes, for 24 Minutes ( 4 sets each): Weighted Strict Pull-Ups (As Heavy as possible) Handstand Walk (50-75 feet) L-Sit (60 seconds) – Metcon Against a 4-minute running clock, complete as many rounds and reps as possible of: 10 Pull-Ups RX+ 3 Muscle ups...Read More

No more Bike Rides for the year!! We will pick back up in Spring! – Weightlifting Take 20-25 Minutes to build to a heavy: Back Squat (1 RM Pause Squat @ 32X0)  – Metcon Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups – Day 2: Oblique Challenge 8 Woodchoppers 8 Side plank...Read More

Its Monday! Time to get after that Bench! Weightlifting Bench Press (20 Minutes to build to a heavy 2 RM)  – Metcon Complete as many rounds and reps as possible in 12 minutes of: 6 Strict Handstand Push-Ups 9 Ring Dips 12 Toes to Bar – Day 1 : Oblique Challenge 5 Woodchoppers 5 Side...Read More

Erins Favorite!! Burpee Buy ins Metcon Teams of two must complete the following for time: 50 Burpee Buy In (this must be completed before anything else) 200 Kettlebell Swings 200 Box Jumps 2000 Meter RowRead More

Josh last week getting after some Split RDLS Boot Camp: 8 & 9 a.m. Olympic Lifting: 10 a.m. Supercharged Saturday: 11 a.m. Open Gym: 10 a.m. – NoonRead More

Did someone say high box jumps?? – Weightlifting Four Sets of: Dumbbell Walking Lunge (20 steps @ 1010) AHAP Rest 60 Seconds Side Plank (30-45 Seconds each side) Rest 60 Seconds – Metcon For time: 400 Meter Run 30 Front Squats (Heavy) 30 Box Jumps (High) 400 Meter Run  Read More

Crossfit Endurance Trail Run: CANCELED DUE TO TRAIL CONDITIONS Weightlifting Five Sets of: Dumbbell Bench Press (8-10 Reps @ 2011) Rest 45 Seconds Ring Rows (12-15 Reps @ 2111) Rest 45 Seconds – Metcon Eight sets of: 30 seconds of DB Renegade Rows (push-up, row left, push-up, row right) Rest 30 seconds 30 seconds of...Read More

The aftermath of “The Chief”, time for some more cleans! Weightlifting Power Clean (20 Minutes to build to a heavy)  – Metcon For time: 10 Power Cleans (155/105 lbs) 100 Double-Unders 8 Power Cleans 80 Double-Unders 6 Power Cleans 60 Double-Unders 4 Power Cleans 40 Double-Unders 2 Power Cleans 20 Double-Unders  Read More

Crossfit Endurance Bike Ride: 6:00 p.m. This will be the last Bike ride we will do together!! Feel free to keep getting after them and meeting at different times! – Weightlifting Five Sets of: Bulgarian Split Squat (9 reps (each leg) @ 30X1) Rest 45 seconds between legs Strict Handstand Push-Up (Max Reps) Rest 60...Read More