Kettlebells and more Kettlebells! – Crossfit Kids: 4:30 p.m. Crossfit Endurance Trail Run: 5:30 p.m. – Weightlifting Take 10 minutes to build to 85-90% of your 1-RM Back Squat and then 12 Minutes… Three sets of: Back Squat x 3 reps @ 85-90% of your 1-RM Rest 60 seconds Single-Arm Dumbbell Row x 10-12 reps...Read More

Heavy Push Press today! – Weightlifting Every 3 Minutes, 15 Minutes (5 Sets) Push Press x 3-5 Reps Goal is to Establish a 5 RM – Metcon Every minute, on the minute, for 16 minutes: Even minutes – 10 Burpees Odd minutes – 5 Power Cleans (use the heaviest weight you believe you can successfully...Read More

  Francis is ready for those Rows!! – Crossfit Kids: 4:30 p.m. Crossfit Endurance Bike Ride: 5:30 p.m. – Weightlifting Three Sets: Front Rack Walking Lunge 8-10 Reps @ 2011 Rest 60-90 Seconds Turkish Get Up 2-3 Reps Each Arm Rest 60-90 Seconds Prone Planks Hold 60-90 Seconds Rest 60-90 Seconds – Metcon Complete as...Read More

Bench Press Max Out Monday! Weightlifting Bench Press (Every 3 minutes, for 18 minutes (6 sets):) Set 1 – 3 reps @ 80% Set 2 – 2 reps @ 85% Set 3 – 1 rep @ 90% Set 4 – 1 rep @ 93-95% Set 5 – 1 rep @ 97-99% Set 6 – 1...Read More

Alex is ready for some wall balls! – Yoga: 11 a.m. – Metcon In teams of two, alternating complete rounds, complete as many rounds as possible in 20 minutes of: 5 Power Cleans (135/95 lbs) 10 Burpees Over the Barbell 20 Wall Ball Shots (20/14 lbs)Read More

Adam rocking some Assault bike! Boot Camp: 8 & 9 a.m. CrossFit Kids: 9 a.m. Olympic Lifting: 10 a.m. Strongman Saturdays: 11 a.m. Open Gym: 10 a.m. -12 p.m.  Read More

Jason working through some Toes to Bar! – Weightlifting Every 2:30, for 20 minutes (8 sets): Hang Snatch (1.1.1 Rest 5 seconds between singles) Build to a heavy “triple” – Metcon  Complete as many rounds and reps as possible in 7 minutes of: 7 Hang Snatches (135/95 ) 14 Toes to Bar  Read More

Rope Climbs!! – Crossfit Kids: 4:30 p.m. Crossfit Endurance Trail Run: 5:30 p.m. – Gymnastics Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – 2 Rope Climbs Station 2 – Arch to Hollow Rolls x 20 reps Station 3 – 45-60 seconds of Handstand Walking – use a partner to assist...Read More

Who likes Deadlifts!?! Ben does! – Weightlifting Deadlift: 6 Sets Set 1 – 5 reps @ 75-80% Set 2 – 3 reps @ 80-85% Set 3 – 1 rep @ 85-90% Set 4 – 5 reps @ 80-85% Set 5 – 3 reps @ 85-90% Set 6 – 1 rep @ 90+% Rest 3 Minutes...Read More

Matt getting after that Strongman Saturdays – Crossfit Kids: 4:30 p.m. Crossfit Endurance Mountain Bike Ride: 5:30 p.m. – Weightlifting Shoulder Press 2 reps @20X1 for 6 sets Rest 2-3 Minutes – Metcon Complete as many rounds and reps as possible in 8 minutes of: 10 Pull-Ups OR 3 Muscle Ups 15 Thrusters (95/65 lbs)...Read More