Danyelle is ready for some Deadlifts. – Weightlifting Every 3 Minutes, for 15 Minutes (5 sets): Deadlift (3 reps) Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately. – Metcon Complete as many rounds and reps as possible in 15 minutes of: Ground to Overhead...Read More
Jess ready for some Front Squats and Wall Balls! Crossfit Endurance Mountain Bike Ride: 6:00 p.m. Weightlifting Every 3 Minutes, for 15 Minutes (5 sets): Pause Front Squat (4-6 @ 31X1) – Metcon Three sets for max reps of: 60 seconds of Wall Ball Shots Rest 60 seconds 60 seconds of Push-Ups Rest 60 seconds...Read More
Here is a little throw back from the start of our current location! We just wanted to say Thank You to Greg for everything he has done over the passed 5 years for the gym. On top of that Baby Cole just turned one! Congratulations on your first year as a parent! Weightlifting Every 3...Read More
Long Fun one today! – Metcon In teams of two, with only one person working at a time, complete: 100 Burpees 200 Kettlebell Swings 300 Squats 600 Meter Run* 300 Squats 200 Kettlebell Swings 100 BurpeesRead More
JEREMY WISE, BEN WISE, AND BEAU WISE WERE THREE BROTHERS. THE “THREE WISE MEN”. After the September 11th attacks on our country, Jeremy joined the Navy and became a SEAL. Ben already in the Army became a member of the legendary Green Berets. Beau followed his brothers and joined the Marine Corps Infantry. Together they...Read More
Gymnastics Day!! Crossfit Golden Trail Run: 6:00 p.m. Gymnastics Gymnastic Skill Work: Take 15 minutes to work on multiple skills from the below list. All progressions and modifications will be acceptable to work on during this time. – Pistols – L sit/Hollow Holds – Handstands/Handstand Pushups – Muscle ups – Toes To Bar – Pull...Read More
Weightlifting Every 3 Minutes, for 15 Minutes (5 sets): Pause Front Squat (4-6 reps @ 31X1) – Metcon Three sets of: Against a 3-minute running clock, complete… Row 500 Meters Dumbbell Ground to Overhead x Max reps Rest 3 minutes between sets. Read More
Jesse grinding through some Thrusters! – Crossfit Golden Mountain Bike Ride: 6:00 p.m. Weightlifting Take 20 Minutes to build to todays 1 RM Power Clean (Build to a 1 RM) Metcon Complete rounds of 21, 15 and 9 reps for time of: Kettlebell Swings (32/24 kg) Push-Ups Pull-Ups RX+: C2B Pull ups Read More
Alex getting after it! – Weightlifting Every 3 Minutes, for 15 Minutes (5 Sets): Push Press (3-5 reps) Goal is to find todays 5 RM – Metcon Every minute, on the minute, for 15 minutes: Minute 1 – Row 200/150 Meters Minute 2 – Handstand Push-Ups x 10 reps Minute 3 – Double-Unders x 40...Read More
