Push press and Pull ups to start off the week! – Weightlifting Four Sets: Push Press (3-5 Reps) Rest 90 Seconds Weighted Supinated Grip Pull-Ups (3-5 Reps @ 2110) Rest 90 Seconds – Metcon For time: 10 Wall Ball Shots (20/14 lbs) RX+ 30/20# 1 Ring Dip 9 Wall Ball Shots 2 Ring Dips 8 Wall Ball Shots 3 Ring Dips … 1 Wall Ball Shot 10 Ring Dips  Read more

Amanda getting after some heavy cleans! – No Yoga today but we will have a RomWod on for those that need to get swole & flexy! – Metcon  “Get A Grip” Teams of two must complete 100 repetitions of the following complex: 1 Deadlift 1 Squat Clean 1 Front Squat 1 Push Press 1 Push JerkRead more

Boot Camp: 8 & 9 a.m. CrossFit Kids: CANCELED FOR REMAINDER OF SUMMER Olympic Lifting: 10 a.m. Supercharged Saturday: 11 a.m. Open Gym: 10 a.m. – NoonRead more

Swinging into the weekend! – BINGO CARDS ARE DUE TODAY(Friday) !!! – Weightlifting 6 Sets: 3-Position Snatch (High hang, Mid-thigh, then floor) Build over your 6 sets – Metcon In teams of two, alternating complete rounds, perform as many rounds and reps as possible in 8 minutes of: 8 Deadlifts (225/155 lbs) 8 Burpees over barbell  Read more

TBT to Nancy grinding through some big wall ball sets! – Crossfit Kids: 4:30 p.m. Crossfit Endurance Trail Run: 5:30 p.m. – Weightlifting 5 Sets: Dumbbell Shoulder Press (4-6 reps @ 2011) Rest 60 seconds Farmer’s Carry (Short Lap) Rest 60 seconds – Metcon Complete as many rounds and reps as possible in 4 minutes of: 4 Strict Pull-Ups 8 hang power cleans (95/65 lbs) – Rest 4 Minutes on a running clock – Complete as many rounds and reps as possible in 4 minutes of: 10 Handstand Push ups 15 Ball Slams (30/20 lbs)  Read more