We hope everyone had an amazing Christmas with family and friends! Here’s a picture from our 9am class on Tuesday. Look at our crew! Also, heard from Frannie yesterday, that SEVEN people from the gym went down to join her in feeding the homeless on Christmas morning. You guys and gals are so great! Main...Read More
Our new climbing wall is almost done! Main – CrossFit Back Squat Set is NOT for Max Weight. Feel Strong. Weightlifting Back Squat (3 sets of 5 reps – Pause for 3 seconds at bottom) Metcon Metcon (Time) 3 RFT: 50 Sit-Ups 10 Pull-Ups 10 Hang Squat Cleans (135/95)Read More
Main – CrossFit Back Squat Set is NOT for Max Weight. Feel Strong. Weightlifting Back Squat (3 sets of 5 reps – Pause for 3 seconds at bottom) Metcon Metcon (Time) 3 RFT: 50 Sit-Ups 10 Pull-Ups 10 Hang Squat Cleans (135/95)Read More
Main – CrossFit Boot Camp: 8am Metcon (Time) In teams of 3, with only one person working at a time: – 100 Dumbbell Man-Makers – 150 Pull-Ups – 1200′ of Shuttle runs (50′ down/50′ back) – 300 Air Squats Weightlifting 9am: Group choice on lift with Coach Tom!!Read More
Lucas, doing WORK on his Overhead Squats! Main – CrossFit Weightlifting Push Jerk (1-RM Jerk (Split or Power/Push)) Take 15 minutes to build to today’s 1-RM Jerk (split or power/push) Metcon Metcon (AMRAP – Rounds and Reps) Complete as many rounds as possible in 5 minutes of: 95/65 lb. Thruster x 10 reps Toes to...Read More
Main – CrossFit Weightlifting Deadlift ( Take 10-12 minutes and build to a heavy, but not ) Metcon Metcon (Weight) Every minute, on the minute, for 15 minutes: *Deadlift x 2 reps Burpees over Barbell x 6 reps *Load should be challenging, but without sacrificing sound mechanics. Boot Camp: 8amRead More
Main – CrossFit Weightlifting Bulgarian Split Squat (3 x 8) Three sets of: Bulgarian Split Squat x 6-8 reps each leg @ 30X1 Rest 60 seconds Dumbbell External Rotations x 6-8 reps each @ 2020 Rest 60 seconds Dumbbell External Rotations (6-8 reps each @ 2020) Metcon Metcon (Time) In teams of three, with only...Read More
Three of our very own (Anthony, Logan, and Muscle Hamster) were Commissioned as officers (2nd Lieutenants) in the US Army. We are so proud of you guys!! Main – CrossFit Weightlifting Shoulder Press (Shoulder Press x 1 + Push Press x 4 reps) Four sets of: Shoulder Press x 1 + Push Press x 4...Read More
Main – CrossFit Weightlifting Snatch (5 x 1.1.1 ) Five sets of: Snatch x 1.1.1 (rest 5-7 seconds between singles) Rest 2 minutes between sets Metcon Metcon (Time) In teams of two, partners alternate to complete 5 sets each of: Overhead Squat x 5 reps 32kg Kettlebell Swings x 10 reps Double-Unders x 20 reps (choose a weight...Read More
