Metcon In teams of three, with only one teammate per station, complete as many rounds and reps as possible in 30 minutes of: Station 1- 10 Box Jumps 5 Pull-Ups RX+ C2B Station 2- 10 Burpees 5 Dumbbell Ground to Overhead Station 3- 300 Meter Run w/Med Ball Teammates can only rotate after the running partner returns. Record total rounds and reps per station.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

It was Jen and Antons last week before they move to Philadelphia! Good luck on your next step in life! – Weightlifting 15-20 Minutes to build to todays 1 RM Snatch (Build to a Heavy single) Metcon For time: 5 Shoulder to Overhead (185/125 lbs) 10 Power Cleans (185/125 lbs) 15 Burpees Over the Barbell 600 Meter Run 15 Burpees Over the Barbell 10 Power Cleans 5 Shoulder to Overhead  Read more

Matt getting after some Burpees Crossfit Golden Trail Run: 6:00 p.m. – Weightlifting Pause Front Squat (6 reps @ 31X1) Rest 3 Minutes between sets Metcon Against a 10-minute running clock, complete the following: Row 1000 Meters immediately followed by… As many rounds and reps as possible of: 40 Double-Unders 30 Wall Ball Shots (20/14 lbs) 20 Ring Dips (RX + 30/20lb)  Read more

Gymnastics Gymnastic Skill Work: Take 15 minutes to work on multiple skills from the below list. All progressions and modifications will be acceptable to work on during this time. – Pistols – L sit/Hollow Holds -Handstands/Handstand Pushups – Muscle ups – Toes To Bar – Pull ups Metcon Every 5 minutes, for 25 minutes (5 sets), complete as many reps as possible in 3 minutes of: 5 Burpee Toes to Bar (perform a burpee, immediately followed by a toes to bar) Run 400 Meters Max Reps of Bar Muscle-Ups – or – Chest-to-Bar Pull-Ups – or – Pull-Ups Rest 2 minutes  Read more