Push press and Pull ups to start off the week! – Weightlifting Four Sets: Push Press (3-5 Reps) Rest 90 Seconds Weighted Supinated Grip Pull-Ups (3-5 Reps @ 2110) Rest 90 Seconds – Metcon For time: 10 Wall Ball Shots (20/14 lbs) RX+ 30/20# 1 Ring Dip 9 Wall Ball Shots 2 Ring Dips 8...Read More

Amanda getting after some heavy cleans! – No Yoga today but we will have a RomWod on for those that need to get swole & flexy! – Metcon  “Get A Grip” Teams of two must complete 100 repetitions of the following complex: 1 Deadlift 1 Squat Clean 1 Front Squat 1 Push Press 1 Push...Read More

Boot Camp: 8 & 9 a.m. CrossFit Kids: CANCELED FOR REMAINDER OF SUMMER Olympic Lifting: 10 a.m. Supercharged Saturday: 11 a.m. Open Gym: 10 a.m. – NoonRead More

Swinging into the weekend! – BINGO CARDS ARE DUE TODAY(Friday) !!! – Weightlifting 6 Sets: 3-Position Snatch (High hang, Mid-thigh, then floor) Build over your 6 sets – Metcon In teams of two, alternating complete rounds, perform as many rounds and reps as possible in 8 minutes of: 8 Deadlifts (225/155 lbs) 8 Burpees over...Read More

TBT to Nancy grinding through some big wall ball sets! – Crossfit Kids: 4:30 p.m. Crossfit Endurance Trail Run: 5:30 p.m. – Weightlifting 5 Sets: Dumbbell Shoulder Press (4-6 reps @ 2011) Rest 60 seconds Farmer’s Carry (Short Lap) Rest 60 seconds – Metcon Complete as many rounds and reps as possible in 4 minutes...Read More

Leanna and Mikey Mo getting after some deadlifts! – Metcon Complete as many rounds and reps as possible in 6 minutes of: 6 Power Snatches (115/75 lbs) 12 Wall Ball Shots (20/14 lbs) Rest 4 Minutes, when the clock hits 10:00…. – Complete as many rounds and reps as possible in 6 minutes of: 12...Read More

High box jumps… Say no more! – Crossfit Kids: 4:30 p.m. – MTB Ride is canceled for the 6:30pm Bike Repair Clinic at Pedal Pushers Cyclery There are several openings still for the clinic so if you and/or your family and friends would like to come email Greg.  Beer is available for purchase during the clinic...Read More

Long Fun Metcon today! Metcon Against a 4-minute running clock, perform the following for max reps: Run 600 Meters Push-Ups x Max Reps Rest Exactly 4 Minutes then… Metcon Complete as many rounds and reps as possible in 4 Minutes of: 10 Box Jumps (24″/20″) 10 Pull-Ups Rest exactly 4 minutes, and then… Metcon Complete...Read More

Fun one today!!! “Rabbit’s Delight” Objective:  Complete as many repetitions as you can, as quickly as you can.  Mission:  Teams of two must complete as many repetitions of the following movements as they can in the time it takes their partner to sprint 400 meters. The mission will commence with one partner running and the...Read More

Matt getting after some Olympic Lifting Saturday classes!! – Boot Camp: 8 & 9 a.m. Crossfit Kids: CANCELED FOR REMAINDER OF SUMMER Olympic Lifting: 10 a.m. Supercharged Saturdays: 11 a.m. Open Gym: 10 a.m. – Noon  Read More