Metcon In teams of 5, complete 3 sets each of: 30 Calorie Row 30 Burpees 30 Sit-Ups 30 Slamballs Teams get one erg. Teams establish an order and line up behind their erg, maintaining that order for the workout. Athletes may not move to the next station until the athlete in front of them has finished their reps.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

Sharons ready for Helen today! – Accessory: Three sets, not for time: Bar Muscle-Ups x 3-5 reps Rest 1 minute Kettlebell or Dumbbell Snatch x 5-7 reps each arm Rest 1 minute Double-Unders x 30-40 reps Rest 1 minute – Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups  Read more

Today’s run will be Mt. Galbraith Park Loop.  We will meet here at 6pm.Read more

Crossfit Endurance Trail Run: 6:00 p.m. Weightlifting 4 Sets of: Bench Press (4-6 @ 20X1) Rest 60-90 Seconds Single Arm Dumbbell Row (8-10 @ 2111) Rest 60-90 Seconds – Metcon For time: Row 1000 Meters immediately followed by… Five rounds of: 20 Wall Ball Shots (20/14 lbs) 10 Ring Dips  Read more