Mixing it up today and the Metcon is going first! Crossfit Kids: 4:30 p.m. Crossfit Endurance Bike Ride: 5:30 p.m. – Metcon  Complete as many rounds and reps as possible in 12 minutes of: 10 Renegade Rows (55/35 lbs) 20 Box Jumps (24″/20″) Run 200 Meters – Weightlifting 4 Sets: Weighted Pull-ups (3-4 Reps @21X0) Rest 15 Seconds Strict Pull-Up (Max Reps) Rest 3 Minutes  Read more

Heavy Cleans on Mondays! – Weightlifting Every 4 Minutes, for 20 Minutes (5 sets): Clean x 1.1.1.1 (rest 10 seconds between) Rest 30 Seconds Strict Handstand Push-Up (x Max Reps)  – Metcon Three rounds for time of: 15 Deadlifts (155/105 lbs) (RX+185/125) 12 Hang Power Cleans (155/105 lbs) 9 Front Squats (155/105 lbs) 6 Jerks (155/105 lbs)  Read more

Brandon getting after some rope climbs! Metcon Five sets of “Barbara”: Against a 3 minute running clock, complete as many rounds and reps as possible of: 20 Pull-Ups 30 Push-Ups 40 Sit-Ups 50 Squats (RX+ 30 pistols – 15 each leg) Rest 3 minutes between sets, and pick up the next set where you left off.  Read more

Boot Camp: 8 & 9 a.m. Crossfit Kids: 9 a.m. Olympic Lifting: 10 a.m. Strongman Saturdays: 11 a.m.Read more

John and Jo working through Overhead Squats and ready for Box Jumps! – Weightlifting Snatch Balance + 3 Overhead Squats (Every 3 Minutes, 18 Minutes (6 Sets))  – Metcon For time: 12 Power Snatches (115/75 lbs) RX+ (135#/95#) 12 Box Jumps (30″/24″) 9 Power Snatches (115/75 lbs) 9 Box Jumps (30″/24″) 6 Power Snatches (115/75 lbs) 6 Box Jumps (30″/24″) Run 600 Meters  Read more