Adam rocking some Assault bike! Boot Camp: 8 & 9 a.m. CrossFit Kids: 9 a.m. Olympic Lifting: 10 a.m. Strongman Saturdays: 11 a.m. Open Gym: 10 a.m. -12 p.m.  Read more

Jason working through some Toes to Bar! – Weightlifting Every 2:30, for 20 minutes (8 sets): Hang Snatch (1.1.1 Rest 5 seconds between singles) Build to a heavy “triple” – Metcon  Complete as many rounds and reps as possible in 7 minutes of: 7 Hang Snatches (135/95 ) 14 Toes to Bar  Read more

Rope Climbs!! – Crossfit Kids: 4:30 p.m. Crossfit Endurance Trail Run: 5:30 p.m. – Gymnastics Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – 2 Rope Climbs Station 2 – Arch to Hollow Rolls x 20 reps Station 3 – 45-60 seconds of Handstand Walking – use a partner to assist if necessary – Metcon  Against a 2-minute running clock, complete a total of six sets of the following: Row 300/250 Meters Push-Ups x Max Reps Rest 2 minutes between sets.  Read more

Who likes Deadlifts!?! Ben does! – Weightlifting Deadlift: 6 Sets Set 1 – 5 reps @ 75-80% Set 2 – 3 reps @ 80-85% Set 3 – 1 rep @ 85-90% Set 4 – 5 reps @ 80-85% Set 5 – 3 reps @ 85-90% Set 6 – 1 rep @ 90+% Rest 3 Minutes between sets  – Metcon  Three rounds for time of: 20/15 Calories of Assault Bike (or 400 Meter Run) Athletes choice 15 Box Jumps (24″/20″) 15/10 Strict Handstand Push-Ups Time cap: 12 minutes  Read more

Matt getting after that Strongman Saturdays – Crossfit Kids: 4:30 p.m. Crossfit Endurance Mountain Bike Ride: 5:30 p.m. – Weightlifting Shoulder Press 2 reps @20X1 for 6 sets Rest 2-3 Minutes – Metcon Complete as many rounds and reps as possible in 8 minutes of: 10 Pull-Ups OR 3 Muscle Ups 15 Thrusters (95/65 lbs) 30 Double-Unders  Read more