Split Jerks! Weightlifting Every 2 minutes, for 6 minutes (3 sets): Press in Split Jerk x 2 reps  Every 2 minutes, for 6 minutes (3 sets): Split Jerk x 2 reps @ 75-80% of 1-RM Split Jerk *This is Week 1/8 in this progression. Metcon Every minute, on the minute, for 20 minutes (4 sets...Read More

Back Squats! Weightlifting Every 2:30, for 20 minutes (8 sets): Back Squat *Set 1 = 2 reps @ 70% *Set 2 = 2 reps @ 80% *Set 3 = 1 rep @ 85% *Set 4 = 1 rep @ 90% *Set 5 = 1 rep @ 94% *Set 6 = 1 rep @ 97% *Sets...Read More

How are your Optional Hanging Challenges going?? Metcon For time: 50/40 Calories of Rowing 30 Strict Handstand Push-Ups 30 Alternating Dumbbell Snatches (50/35 lbs) 30 Push-Ups 30 Dumbbell Push Presses (50/35 lbs) 800 Meter Run Rest until the running clock reaches 20:00, and REPEAT. Note times for both sets to comments. OPTIONAL Hanging Challenge Accumulate...Read More

Boot Camp & Arm Farm!Read More

Metcon “Christine” Three rounds for time: 500 Meter Row 12 Deadlifts (Bodyweight) 21 Box Jumps (24″/20″) Weightlifting Three sets of: Posted Single-Leg Deadlifts x 8-10 reps each @ 3011 Rest 60 seconds Barbell Glute Bridges x 6-8 reps @ 20X1 Rest 60 seconds Side Plank x 45 seconds each side Rest 60 secondsRead More

Who loves Renegade Rows?? Metcon Every 2 minutes, for 30 minutes (3 sets of each): Station 1 – 400/300 Meter Row Station 2 – 30 Ring Dips Station 3 – 300 Meter Run Station 4 – 30 Toes to Bar Station 5 – 10 Renegade Rows (50/35 lbs) (Push-Up, Row Left, Push-Up, Row Right =...Read More

Back Squats! Weightlifting Every 2 minutes, for 14 minutes (7 sets): Back Squat *Sets 1-4 = 1 rep @ 90% of 1-RM Back Squat *Sets 5-7 = 3 reps @ 85% Metcon Every 4 minutes, for 16 minutes (4 sets) for max calories of: 90 Seconds of Rowing 60 Double-Unders or Single Unders  Coaching Note: You...Read More

Bench Press! Weightlifting Five sets of: Bench Press x 2-4 reps @ 20X1 Rest 90 seconds Ab-Wheel Roll-Outs x 6-8 reps @ 3020 Rest 90 seconds Metcon Three rounds for time of: 400 Meter Run 20 Pull-Ups 10 Burpee Box Jump-Overs (24″/20″)Read More

What’s your 1 RM Clean?? Weightlifting Take 20 minutes to build to today’s 1-RM Clean Metcon “2008 CrossFit Games Finale” For time: 30 Squat Clean to Overhead (155/105 lbs)Read More

Dumbbell Devil’s Presses! Metcon Complete as many rounds and reps as possible in 8 minutes of: 15 Calories of Rowing, Ski Erg or Assault Bike 12 Dumbbell Deadlifts 9 Dumbbell Hang Power Cleans 6 Dumbbell Push Presses Rest 2 minutes, and when the running clock reaches 10:00… Complete as many rounds and reps as possible...Read More