Steve working through some sled pulls! – Weightlifting Every 2 Minutes, 24 Minutes Alternating stations: 6 Sets each Station 1: Hang Clean + Power Clean + Clean (Build to Heavy)  Station 2: Ring Dip (10-15 Rep @2111)  – Metcon 3 Rounds Against a 3-minute running clock, complete as many rounds through the following ladder: Hang Power Clean + 1 Front Squat Hang Power Clean + 2 Front Squats Hang Power Clean + 3 Front Squats Rest 3 Minutes Recommended Weight (175/115) Start back over at 1 rep at the start of each round  Read more

Sunday Funday! – Metcon  In teams of four, complete as many reps as possible of the following circuit in 30 minutes: 400 Meter Run Box Jump Overs Burpee Pull-Ups Wall ClimbsRead more

Boot Camp: 8 & 9 a.m. Crossfit Kids: 9 a.m. Olympic Lifting: 10 a.m. Strongman Saturdays: 11 a.m. Open Gym: 10-12 a.m.Read more

Congrats to Leanna by taking first in her meet by taking first by over 60 kilos and breaking the state record for back squat! – Weightlifting Dumbbell Walking Lunge (Every 3 Minutes, 12 Minutes: 20 Walking lunges) – Metcon Tabata Row for Calories Rest 60 seconds Tabata Wall Ball Shots Rest 60 seconds Tabata Burpees Rest 60 seconds Tabata Hollow Holds or Rocks – 3 Sets: Single Arm Dumbbell Row (8-10 reps @ 2111) Rest 60 Seconds Single-Leg Glute Bridges x 10 reps each side Rest 60 Seconds  Read more

Bench Press Thursdays! – Crossfit Kids: 4:30 p.m. Crossfit Endurance Trail Run: 5:30 p.m. – Weightlifting Bench Press (5 reps @ 20×1) Rest 2 Minutes between sets – Metcon Four rounds for time of: 10 Ring Dips 20 Toes to Bar 30 Double-Unders  Read more