Crossfit Kids: CANCELED Crossfit Endurance Trail Run: 6:00 p.m. – Weightlifting Take 20 Minutes to build to a heavy 2 RM: Bench Press Metcon For time: Row 1000 Meters 30 Bench Press Run 800 Meters  Read More

Stephan stabilizing in that split jerk catch position. – Weightlifting Every 3 minutes, for 15 minutes (5 sets): 20 Dumbbell Walking Lunges (heavy) 20/15 Ring Dips Metcon In teams of two, alternating after full rounds, complete 10 rounds total (5 rounds each) for time of: 20 Kettlebell Swings (24/16 kg) (RX +36/24kg) 15 Wall Ball...Read More

Crossfit Kids: 4:30 p.m. Crossfit Endurance Bike Ride: 5:30 p.m. – Weightlifting Every 2 minutes, for 20 Minutes (5 sets of each): Shoulder Press (3-5 reps @ 20X1) If you make 5 reps, increase the load until you have a heavy 3 RM Single Arm Dumbbell Row (6-8 reps @ 20X1) Metcon Complete as many...Read More

Its Monday, and Big Tim is getting after it!!!! – Weightlifting Every 2 Minutes, for 20 Minutes (5 sets of each): Power Clean (1.1.1.1) Rest 10 seconds between singles Weighted Pull-ups (2-3 reps @ 21X0)  – Metcon Three rounds for time of: 10 Power Cleans (155/105 lbs) RX+ 185/125# 10 Burpee Box Jumps (24″/20″)  Read More

Eryn and Mark holding onto that bar for the complex! – Metcon In teams of two, with one partner working at a time, partners alternate rounds to complete as many rounds and reps as possible in 30 minutes of: 5 Push-Ups 10 Goblet Squats 15 Kettlebell Swings 200 Meter RunRead More

Tyler getting after it! Boot Camp: 8 & 9 a.m. Crossfit Kids: CANCELED FOR REMAINDER OF SUMMER Olympic Lifting: 10 a.m. Super Charged Saturdays: 11 a.m. Open Gym: 10 a.m. – NoonRead More

Lindsey working through some thrusters last week! – Weightlifting Every 3 Minutes, for 18 Minutes (6 sets): Overhead Squat (2-4 Reps) – Metcon Complete as many rounds and reps as possible in 10 minutes of: 10 Pull-Ups  RX+ 2 Rope Climbs 10 Alternating One-Arm Dumbbell Snatches 10 Box Jump Overs  Read More

Mark working through some Overhead Barbell work! – Crossfit Kids: 4:30 p.m. Crossfit Endurance Trail Run: CANCELED DUE TO WEATHER – Metcon “Move Mountains” For time: Run 1 Mile 26 Burpee Box Jumps (24″/20″) 26 Strict Pull-Ups 26 Thrusters (95/65 lbs) 26 Strict Knees To Elbows 26 Kettlebell Swings (24/16 kg)Read More

Danny and Chad trying to move some mountains! – 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 –...Read More

Heavy Deadlifts! Crossfit Kids: 4:30 p.m. Crossfit Endurance Bike Ride: 6:00 p.m. – Weightlifting Take 12-15 Minutes to build to a heavy 3 rep: Deadlift (Build to a heavy triple)  – Metcon In teams of two, alternate rounds and complete 7 rounds each of: 5 Deadlifts* 10 Hand Release Push Ups *Load with approximately 65-70%...Read More