Metcon In teams of two, compete “Reps for Rescue”: 400 meter Run (between each movement) 100 Wall Ball 100 Pull-Ups 100 Hang Power Cleans (95/65) 100 Burpee Box Jumps (24/20)  Read more

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

Weightlifting Every 2 minutes, for 10 minutes (5 sets): Walking Lunges x 20 reps Followed by: Every 2 minutes, for 8 minutes (4 sets): Dumbbell Floor Press x 8 reps  – Metcon For time: 40/30 Calories of Rowing 30 Dumbbell Thrusters Goal Today 1-2 sets – let’s see how many people can go unbroken!  Read more

Kristen working through some heavy power cleans! Crossfit Golden Trail Run: Meet at gym at 5:00 p.m. Gymnastics Take 15 minutes to work with your coaches on any gymnastics skills you’ve been working to master – rope climbs, muscle-ups, pistols, etc…. – Metcon Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats  Read more

We said good bye to Coach Ben today as he ventures off to start his professional career in Honolulu. Good luck out there!! – Weightlifting Every 90 seconds, for 15 minutes (10 sets): Power Clean x 2 reps Building to a “heavish” double  – Metcon For time: Run 400 Meters 15 Power Cleans (155/105 lbs) Run 400 Meters 10 Power Cleans Run 400 Meters 5 Power Cleans (RX+ 185/125 lbs)  Read more