High box jumps… Say no more! – Crossfit Kids: 4:30 p.m. – MTB Ride is canceled for the 6:30pm Bike Repair Clinic at Pedal Pushers Cyclery There are several openings still for the clinic so if you and/or your family and friends would like to come email Greg.  Beer is available for purchase during the clinic and the first round is on Greg!! You do not need to bring your bike. – Weightlifting Front Squat 10 Minutes to build to a heavyish weight then…. Every 3 Minutes, for 15 Minutes (5 sets): 3-5 Reps @ 30X1 Metcon Every minute, on the minute, for 15 minutes (5 sets each): Minute 1 – 10 Ring Dips Minute 2 – 10 Toes to Bar Minute 3 – 15 Kettlebell Swings  Read more

Long Fun Metcon today! Metcon Against a 4-minute running clock, perform the following for max reps: Run 600 Meters Push-Ups x Max Reps Rest Exactly 4 Minutes then… Metcon Complete as many rounds and reps as possible in 4 Minutes of: 10 Box Jumps (24″/20″) 10 Pull-Ups Rest exactly 4 minutes, and then… Metcon Complete as many rounds and reps as possible in 4 Minutes of: 10 Burpees 10 Thrusters (95/65 lbs) Rest exactly 4 minutes, and then… Metcon Complete as many rounds and reps as possible in 4 Minutes of: 30 Double-Unders 15 Push Press (95/65 lbs)  Read more

Fun one today!!! “Rabbit’s Delight” Objective:  Complete as many repetitions as you can, as quickly as you can.  Mission:  Teams of two must complete as many repetitions of the following movements as they can in the time it takes their partner to sprint 400 meters. The mission will commence with one partner running and the other on one of the assigned movements. The “indoor” partner will complete as many repetitions of the movement as they can until their partner returns and they switch roles. After both partners have completed a run and the first movement, the cycle repeats until each partner has completed four 400 meter sprints and completed all four of the movements. Movements: Thrusters (45/33 lb) KB Swings (24/16 kg) Wall Ball (20/14 lb) Box Jumps (24″/20″)Read more

Matt getting after some Olympic Lifting Saturday classes!! – Boot Camp: 8 & 9 a.m. Crossfit Kids: CANCELED FOR REMAINDER OF SUMMER Olympic Lifting: 10 a.m. Supercharged Saturdays: 11 a.m. Open Gym: 10 a.m. – Noon  Read more

Adam working through some sled pulls with a spicy bootcamp workout!  – Weightlifting Three Sets: Deadlift (6-8 Reps @ 2011) Rest 90 Seconds Ring Dips (20-25 reps) Rest 90 Seconds – Conditioning  Three rounds for time of: 500 Meter Row 15 Hand-Release Push-ups 25 Kettlebell Swings (32/24kg) – Saturday’s 9am CrossFit Kids Class will be canceled for the remainder of the summer due to lack of attendance, but will return in the Fall.  Read more