Tomorrow we are biking Apex! Meet at the gym at 5:30 and we will leave from here.Read more

Crossfit Kids: 4:30 p.m. Crossfit Endurance Bike Ride: 5:30 p.m. – Weightlifting Four Sets: Weighted Pull-ups (2-3 reps @ 21X0) Rest 15-20 seconds Strict Pull-Up (Max Reps) Rest 15-20 seconds L-Sit (30-45 seconds) Rest 2 Minutes – Metcon Five rounds for time of: Run 400 Meters 10 Toes to Bar 20 Push-Ups  Read more

Starting this Monday off with some heavy Deadlifts! – Weightlifting Deadlift (15 reps @ 2011) Rest 15-20 seconds Handstand Push-ups (Max effort) Rest 2 Minutes Deadlift (10 reps @ 2011) Rest 15-20 seconds Handstand Push-ups (Max Effort) Rest 2 Minutes Deadlift (5 reps @ 2011) Rest 15-20 Seconds Handstand Push-ups (Max Effort) – Metcon 4 Rounds: Against a 2-minute running clock, complete as many rounds and reps as possible of: 10 Alternating Reverse Lunges (115/75 lbs) 10 Push Press (115/75 lbs) Rest 2 minutes between sets. (RX+ 155/105#) Pick up where you left off!  Read more

– Metcon In teams of two, alternate full rounds to complete as many rounds and reps as possible in 18 minutes of: 9 Burpee Box Jump-Overs (24″/20″) 9 Front Squats (155/105 lbs)Read 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