Weightlifting Five sets of: Deadlift (4-6 reps @ 21X1) Rest 20 seconds Ring Push-Ups (max reps @ 1111) (terminate the set once you’re no longer able to maintain the prescribed tempo) Rest 2 minutes Metcon Five rounds for time of: Run 400 Meters 20 Wall Ball Shots (20/14#)  Read more

Weightlifting Four Sets of: Back Rack Sandbag Walking Lunges (20 steps @ 1010 ) Rest 90 seconds Ring Dips (Max Reps @ 2111) (please stick to the tempo prescription) Rest 90 seconds – Metcon For max reps/calories: 2 Minutes of rowing (for calories) Rest 2 Minutes 2 Minutes of Burpee Box Jump-Overs (24″/20″) Rest 2 minutes 2 Minutes of Bear crawl Drag (every 30ft = 1rep) Rest 2 minutes 2 Minutes of Kettlebell Swings (24/16 kg)  Read more

Making Up or redoing Open Workout 18.2:  We have had several requests by individuals to make-up 18.2 on Sunday.  Coach Kole has said he will have the gym open at 8:15am in the morning for those who want to do it before Sunday classes start at 9am.  You must bring your own judge and you must be finished by 9am.  There will be no other time on Sunday to do this.  If you can’t make it during that 45 minute window. You can make it up anytime Monday before the 6pm MST deadline. Metcon In teams of two, with one partner working at a time, partners alternate rounds to complete as many rounds and reps as possible in 30 minutes of: 5 Push-Ups 10 Kettlebell Swings (24/16kg) 15 Air Squats 200 Meter Run  Read more

  Boot Camp: 8 & 9 a.m. Super Charged Saturday: 10 a.m. Open Gym: 10 a.m. – NoonRead more

  Weightlifting 15 minutes Clean (1 RM) *Build to a heavy 1 RM – Crossfit Games Open 18.2  1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats 50/35 lb Bar-facing burpees-12 minute time cap – If you finish under the time cap, use remaining time to complete 18.2a Use the remaining time from 18.2 to accomplish a 1RM  clean  Read more