Today is a grinder!!! Get ready for some heavy thrusters! – Metcon Seven rounds for time of: 5 Thrusters (175/115 lbs) 10 Pull-Ups RX+ Chest to BarRead more

Bogie is ready for Fall! Crossfit Golden Bike Ride: 6:00 p.m. Weightlifting Four Sets of: Split Stance Romanian Deadlift (6-8 Reps @ 4011) Rest 60 seconds L-Sit (60 seconds) Rest 60 seconds – Metcon Five sets for time: 15 Russian Kettlebell Swings 10 Box Jumps or Step-Ups Rest 60 seconds between sets  Read more

The Mines boys are ready for Chief Weightlifting Power Clean (15 Minutes to build to a Heavyish single)  – Metcon The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles  Read more

Partner WOD today!! – Metcon In teams of two, partners alternate tasks to complete 10 rounds of: 10 Pull-Ups 10 Burpee Box Jump Overs 400 Meter RunRead more

Boot Camp: 8 & 9 a.m. Olympic Weightlifting: 10 a.m. Supercharged Saturdays: 11 a.m. Open Gym: 10 a.m. – NoonRead more