CrossFit Workouts

Danyelle is ready for some Deadlifts. – Weightlifting Every 3 Minutes, for 15 Minutes (5 sets): Deadlift (3 reps) Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately. – Metcon Complete as many rounds and reps as possible in 15 minutes of: Ground to Overhead x 10 reps (135/95 lbs) 100 Meter Run Burpee Pull-Ups x 10 reps 100 Meter Run  
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Jess ready for some Front Squats and Wall Balls! Crossfit Endurance Mountain Bike Ride: 6:00 p.m. Weightlifting Every 3 Minutes, for 15 Minutes (5 sets): Pause Front Squat (4-6 @ 31X1)  – Metcon Three sets for max reps of: 60 seconds of Wall Ball Shots Rest 60 seconds 60 seconds of Push-Ups Rest 60 seconds 60 seconds of Alternating Reverse Lunges with DBs/KBs Rest 60 seconds  
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Here is a little throw back from the start of our current location! We just wanted to say Thank You to Greg for everything he has done over the passed 5 years for the gym. On top of that Baby Cole just turned one! Congratulations on your first year as a parent! Weightlifting Every 3 Minutes, for 18 Minutes: (6 sets) Snatch (1.1.1 ) Rest 7-10 seconds between singles Metcon Complete as many rounds and reps as possible in 8 minutes of: 20 Power Snatches (95/65 lbs) 20 Push Presses (95/65 lbs) 20 Box Jumps (24″/20″) (RX+ 135/95lbs) Accessory Two sets of: 60 Second Prone Plank Hold Rest 15 seconds 30 Second Left Side Plank Hold Rest 15 seconds 30 Second Right Side Plank Hold Rest 30 seconds  
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Long Fun one today! – Metcon In teams of two, with only one person working at a time, complete: 100 Burpees 200 Kettlebell Swings 300 Squats 600 Meter Run* 300 Squats 200 Kettlebell Swings 100 Burpees
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Its Saturday, Baby Cole says lets party! Boot Camp: 8 & 9 a.m. Olympic Lifting: 10 a.m. Supercharged Saturdays: 11 a.m. Open Gym: 10 a.m. – Noon
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