Stephan stabilizing in that split jerk catch position. – Weightlifting Every 3 minutes, for 15 minutes (5 sets): 20 Dumbbell Walking Lunges (heavy) 20/15 Ring Dips Metcon In teams of two, alternating after full rounds, complete 10 rounds total (5 rounds each) for time of: 20 Kettlebell Swings (24/16 kg) (RX +36/24kg) 15 Wall Ball Shots (20/14 lbs)  Read more

None of the coaches can make it to the ride tomorrow but with the heat we recommend getting up to Elk Meadow in Evergreen to beat the heat. Here is a link to the trail with details about the ride and where to park: https://www.mtbproject.com/trail/3648013/elk-meadowbergen-peak-loop    Read more

Crossfit Kids: 4:30 p.m. Crossfit Endurance Bike Ride: 5:30 p.m. – Weightlifting Every 2 minutes, for 20 Minutes (5 sets of each): Shoulder Press (3-5 reps @ 20X1) If you make 5 reps, increase the load until you have a heavy 3 RM Single Arm Dumbbell Row (6-8 reps @ 20X1) Metcon Complete as many rounds and reps as possible in 8 minutes of: 10 Thrusters (115/85 lbs) 15 Toes to Bar 50 Double-UndersRead more

Its Monday, and Big Tim is getting after it!!!! – Weightlifting Every 2 Minutes, for 20 Minutes (5 sets of each): Power Clean (1.1.1.1) Rest 10 seconds between singles Weighted Pull-ups (2-3 reps @ 21X0)  – Metcon Three rounds for time of: 10 Power Cleans (155/105 lbs) RX+ 185/125# 10 Burpee Box Jumps (24″/20″)  Read more

Eryn and Mark holding onto that bar for the complex! – Metcon In teams of two, with one partner working at a time, partners alternate rounds to complete as many rounds and reps as possible in 30 minutes of: 5 Push-Ups 10 Goblet Squats 15 Kettlebell Swings 200 Meter RunRead more