Swinging into the weekend! – BINGO CARDS ARE DUE TODAY(Friday) !!! – Weightlifting 6 Sets: 3-Position Snatch (High hang, Mid-thigh, then floor) Build over your 6 sets – Metcon In teams of two, alternating complete rounds, perform as many rounds and reps as possible in 8 minutes of: 8 Deadlifts (225/155 lbs) 8 Burpees over barbell  Read more

We are bringing this weeks run back to Golden to White Ranch’s Rawhide Trail. Directions to where we will meet can be found here. We will meet at 5:30pm.Read more

TBT to Nancy grinding through some big wall ball sets! – Crossfit Kids: 4:30 p.m. Crossfit Endurance Trail Run: 5:30 p.m. – Weightlifting 5 Sets: Dumbbell Shoulder Press (4-6 reps @ 2011) Rest 60 seconds Farmer’s Carry (Short Lap) Rest 60 seconds – Metcon Complete as many rounds and reps as possible in 4 minutes of: 4 Strict Pull-Ups 8 hang power cleans (95/65 lbs) – Rest 4 Minutes on a running clock – Complete as many rounds and reps as possible in 4 minutes of: 10 Handstand Push ups 15 Ball Slams (30/20 lbs)  Read more

Leanna and Mikey Mo getting after some deadlifts! – Metcon Complete as many rounds and reps as possible in 6 minutes of: 6 Power Snatches (115/75 lbs) 12 Wall Ball Shots (20/14 lbs) Rest 4 Minutes, when the clock hits 10:00…. – Complete as many rounds and reps as possible in 6 minutes of: 12 Alternating Single-Arm Dumbbell Snatches (50/35 lbs) 12 Box Jump-Overs (24″/20″) Rest 4 Minutes, when the clock hits 20:00… – Complete as many reps as possible in 6 minutes of: Row 1000 Meters Front Rack Alternating lunges (115/75 lbs) x Max Reps  Read more

Bike Bike BikeRead more