Steve working through some sled pulls! – Weightlifting Every 2 Minutes, 24 Minutes Alternating stations: 6 Sets each Station 1: Hang Clean + Power Clean + Clean (Build to Heavy)  Station 2: Ring Dip (10-15 Rep @2111)  – Metcon 3 Rounds Against a 3-minute running clock, complete as many rounds through the following ladder: Hang...Read More

Sunday Funday! – Metcon  In teams of four, complete as many reps as possible of the following circuit in 30 minutes: 400 Meter Run Box Jump Overs Burpee Pull-Ups Wall ClimbsRead More

Boot Camp: 8 & 9 a.m. Crossfit Kids: 9 a.m. Olympic Lifting: 10 a.m. Strongman Saturdays: 11 a.m. Open Gym: 10-12 a.m.Read More

Congrats to Leanna by taking first in her meet by taking first by over 60 kilos and breaking the state record for back squat! – Weightlifting Dumbbell Walking Lunge (Every 3 Minutes, 12 Minutes: 20 Walking lunges) – Metcon Tabata Row for Calories Rest 60 seconds Tabata Wall Ball Shots Rest 60 seconds Tabata Burpees...Read More

Bench Press Thursdays! – Crossfit Kids: 4:30 p.m. Crossfit Endurance Trail Run: 5:30 p.m. – Weightlifting Bench Press (5 reps @ 20×1) Rest 2 Minutes between sets – Metcon Four rounds for time of: 10 Ring Dips 20 Toes to Bar 30 Double-Unders  Read More

Anteus and Adam getting after some deadlifts! – Weightlifting 4 Sets: Deadlift (4-6 @21×1) Rest 30 seconds Handstand Push-ups (12-15 reps) Rest 2 Minutes – Metcon In teams of two, partners alternate rounds to complete five each of: 5 Hang Power Cleans (155/105 lbs) 100 Meter Run  Read More

Tim Getting after some Dumbbell work – Crossfit Kids: 4:30 p.m. Crossfit Endurance Bike Ride: Canceled Due to Snow – Gymnastics Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Arch to Hollow Rolls x 20 reps Station 2 – Supine Ring Rows x 10-12 reps @ 2111 Station 3 –...Read More

Mondays have Baby Cole like…. Woahhhhhh – Weightlifting 4 Sets: Back Squat (3-5 Reps @ 30×1) Rest 60 Seconds Strict Supinated Grip Pull-Up (Max Reps @21×0 ) Rest 2 Minutes – Metcon  Five rounds for time of: 12 Push Press (95/65 lbs) 12 Kettlebell Swings (32/24 kg) – 30-Day Ab Challenge: Day 29 130 Sit...Read More

  Nancy ready for some box jump overs!! Metcon  In teams of two, with only one partner working at a time, complete: 100 Burpees 100 Dumbbell Ground to Overhead –(single arm – snatch) 100 Box Jump Overs But there is a twist… Come in to see what the resting Partner has to do.Read More

Nick cooling down after winning a 50k this last weekend!! Awesome Job! Boot Camp: 8 & 9 a.m. Olympic Lifting: 10 a.m. with Coach Danny!! Strongman Saturday: 11 a.m. Open gym: 10-12 a.m. Bootcamp Workout Metcon  15 min AMRAP (two person teams) 25 MedBall sit-up/toss 20 Burpee over partner 15 Partner Squats 10 Partner Push...Read More