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  Read more

We are heading over to Lair O’ the Bear! We are meeting at 6:00 p.m. at the Trailhead located here.  Read more

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  Read more

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  Read more

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 BurpeesRead more