Time to bring it for the baseline test! Crossfit Endurance Trail Run: 6:00 p.m. Baseline 500m Row 40 Air Squats 30 Sit-Ups 20 Hand-Release Push-Ups 10 Pull-Ups – Weightlifting Every 3 minutes, for 18 minutes (6 sets): Deadlift (5 reps @ 75-80%)  Read more

Josh getting admired by the boss himself! – Weightlifting Every 3 minutes, for 15 minutes (5 sets): Front Squat (Build to a heavy 2 RM) – Metcon Every minute, on the minute, for 24 minutes: Minute 1 – 5 Thrusters (go heavy) Minute 2 – 10 Strict Pull-Ups Minute 3 – 15 Box Jump-Overs  Read more

            Three Sisters!!  Meet HERE at 6:00pm and we will do a about an 8-10 mile ride.Read more

Jim getting after some boot camp last week! Crossfit Golden Bike Ride: 6:00 p.m. 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 Four rounds for time of: 14 Alternating Dumbbell Snatch (55/35 lbs) 14 Toes to Bar 400 Meter Run  Read more

Heavy doubles for our Clean and Jerk today! – Weightlifting Every two minutes, for 20 Minutes (10 sets): Clean and Jerk (1.1) Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+ – Metcon For time: Row 1000 Meters 30 Ground to Overhead (135/95 lbs) Run 800 Meters  Read more