Alex ready for heavy Clean and Jerks! Weightlifting Clean and Jerk (Take 20 Min to build to a heavy single) – Metcon For time: Run 800 Meters 30 Ground to Overhead (135/95 lbs) Run 800 Meters – 30-Day Ab Challenge: Day 26 120 Sit Ups 180 Crunches 70 Cobras 70 Leg Raises 110 Second Plank...Read More
Kristin is ready for some gymnastics today! – Crossfit Kids: 4:30 p.m. Crossfit Endurance Trail Run: 5:30 p.m. CFG Power Lifting and Strength Concepts: 7:30 p.m. The Cascade Physical Therapy Shoulder Seminar is going to today at 7:30pm – There will be NO OPEN GYM at 7:30pm tonight due to the seminar. Sorry for the...Read More
Josh getting after some deadlifts. Remember we are on a dead lift cycle! Make the squats lighter and fast! Weightlifting 3 Sets: Back Squat (6-8 reps @ 31×1) Rest 90 Seconds Weighted Pull-ups (3-5 reps @ 21×0) Rest 90 Seconds Metcon Four rounds for time of: 60 Double-Unders 30 Wall Ball Shots (20/14 lbs) 15...Read More
Mike C ready for a long one today! Crossfit Kids: 4:30 p.m. Crossfit Endurance Bike Ride: 5:30 p.m. Metcon Every 3 minutes, 3 Rounds Each, for 36 minutes: Station 1 – 50/35 Calories of Erg Station 2 – 50 Double-Unders + 20/15 Strict Handstand Push-Ups Station 3 – Run 400 Meters Station 4 – 20...Read More
Deadlift Mondays! Weightlifting Deadlift: Six Sets with 3 minutes between sets Set 1 – 6 reps Set 2 – 4 reps Set 3 – 2 reps Set 4 – 6 reps Set 5 – 4 reps Set 6 – 2 reps (Loading example – 315 x 6, 345 x 4, 375 x 2, 320 x 6,...Read More
Metcon Every 10 minutes, for 40 minutes (4 sets) for times: Row 500 Meters 15 Burpees 20 Walking Lunges with Farmer’s Carry Run 400 Meters 30-Day Ab Challenge: Day 21 100 – Abmat Sit-Ups 140 – Crunches 62 – Cobras 62 – Leg raises 90 second PlankRead More
Jamie and Marta working some snatches! Weightlifting Hang Snatch + Snatch (6 Sets) Rest 2 Min between sets Metcon Five rounds for time of: 10 Hang Power Snatch (95/65 lb) 30 Double Unders or 60 Single Unders 30-Day Ab Challenge: Day 19 95 – Abmat Sit-Ups 130 – Crunches 60 – Cobras 60 – Leg raises 85...Read More
Did someone Say Wall Balls? Crossfit Kids: 4:30 p.m. Crossfit Endurance Trail run: 5:30 p.m. Gymnastics Every 2 minutes, for 16 minutes: 4 sets Minutes 0-2, 4-6, 8-10, 12-14: Muscle-Ups x Max Reps in 45 seconds Minutes 2-4, 6-8, 10-12, 14-16: Handstand Walk x 10 meters Metcon 3 Sets: Against a 3 minute running clock,...Read More
Jen working through some push ups a couple weeks ago to finish up the open! 3 Rounds Bench Press (4-6 reps @ 20X1) Rest 60-90 Seconds Single Arm Dumbbell Row (15-20 Reps @10X0) Rest 60-90 Seconds Metcon Five rounds for time of: Row 500 Meters 20 Push-Ups 10 Toes to Bar 30-Day Ab Challenge: Day...Read More
