Alex ready for heavy Clean and Jerks! Weightlifting Clean and Jerk (Take 20 Min to build to a heavy single)  – Metcon For time: Run 800 Meters 30 Ground to Overhead (135/95 lbs) Run 800 Meters – 30-Day Ab Challenge: Day 26 120 Sit Ups 180 Crunches 70 Cobras 70 Leg Raises 110 Second Plank  Read more

Kristin is ready for some gymnastics today! – Crossfit Kids: 4:30 p.m. Crossfit Endurance Trail Run: 5:30 p.m. CFG Power Lifting and Strength Concepts: 7:30 p.m. The Cascade Physical Therapy Shoulder Seminar is going to today at 7:30pm – There will be NO OPEN GYM at 7:30pm tonight due to the seminar.  Sorry for the inconvenience – Gymnastics Every 2 minutes, for 16 minutes (4 sets each): Minutes 0-2, 4-6, 8-10, 12-14: Alternating Pistols 16 -20 reps Minutes 2-4, 6-8, 10-12, 14-16: Handstand Walk x 10 meters – Metcon  Three rounds for max reps/calories: 60 seconds of Rowing (for Calories) Rest 60 seconds 60 seconds of Ring Dips Rest 60 seconds 60 seconds of Burpee Box Jump-Overs (24″/20″) Rest 60 seconds  – 30-Day Ab Challenge: Day 23 115 Sit Ups 170 Crunches 70 Cobras 70 Leg Raises 105 Second Plank  Read more

Josh getting after some deadlifts. Remember we are on a dead lift cycle! Make the squats lighter and fast! Weightlifting 3 Sets: Back Squat (6-8 reps @ 31×1) Rest 90 Seconds Weighted Pull-ups (3-5 reps @ 21×0) Rest 90 Seconds Metcon Four rounds for time of: 60 Double-Unders 30 Wall Ball Shots (20/14 lbs) 15 Pull-Ups 30-Day Ab Challenge: Day 24 Rest Day!Read more

Mike C ready for a long one today! Crossfit Kids: 4:30 p.m. Crossfit Endurance Bike Ride: 5:30 p.m. Metcon  Every 3 minutes, 3 Rounds Each, for 36 minutes: Station 1 – 50/35 Calories of Erg Station 2 – 50 Double-Unders + 20/15 Strict Handstand Push-Ups Station 3 – Run 400 Meters Station 4 – 20 Toes to Bar + 20 Push Presses (95/65 lbs) 30-Day Ab Challenge: Day 23 110 Sit Ups 160 Crunches 68 Cobras 68 Leg Raises 100 Second PlankRead more

Deadlift Mondays! Weightlifting Deadlift: Six Sets with 3 minutes between sets Set 1 – 6 reps Set 2 – 4 reps Set 3 – 2 reps Set 4 – 6 reps Set 5 – 4 reps Set 6 – 2 reps (Loading example – 315 x 6, 345 x 4, 375 x 2, 320 x 6, 350 x 4, 380 x 2) Metcon Three rounds for time of: 20 Pull-Ups 40 Kettlebell Swings (24/16 kg) 30-Day Ab Challenge: Day 22 105 – Abmat Sit-Ups 150 – Crunches 65 – Cobras 65 – Leg raises 95 second PlankRead more