Eryn cycling those toes to bar. – Weightlifting Five sets of: Shoulder Press (2.2.2.2.2) Rest 45 Seconds Toes to Bar (10-15 reps) Rest 90 Seconds – Metcon For time: 1000 Meter Row 800 Meter RunRead more

Luisa working through some Snatch work this week! Crossfit Golden Trail Run: 6:00 p.m. Metcon Five sets for max reps of: 60 seconds of Pistols/Single-Leg Squats (Left) 60 seconds of Pistols/Single-Leg Squats (Right) Rest 90 seconds 90 seconds of Kettlebell Swings (24/16 kg) (RX + 32/24kg) Rest 60 seconds 60 seconds of Double-Unders Rest 60 secondsRead more

Long Metcon with some barbell work today!! – Metcon Five rounds for time of: 15 Deadlifts (135/95 lbs) 12 Hang Power Cleans 9 Front Squats 6 Shoulder to OverheadRead more

Bekah always having a good time! Crossfit Golden Bike Ride: 6:00 p.m. Weightlifting Five sets of: Bulgarian Split Squat (6-8 reps) Rest 45 seconds Ring Push-Ups (Max reps) Rest 45 seconds – Metcon Four sets for max reps of: 45 seconds of Burpees Rest 45 seconds 45 seconds of V-Ups or Hollow Rocks Rest 45 seconds  Read more

Throw back to last open with Muffy and Coach Lacey! – Weightlifting Take 12-15 minutes to work on Snatch technique  – Metcon  Five rounds for time of: 3 Power Snatches (heavy) 12 Pull-Ups (RX + 4 Muscle Ups) Note weight used.  Read more