Camilla and Amy working through some wall balls! Get ready for more. Crossfit Kids: 4:30pm Crossfit Endurance Trail Run (Details in Link): 5:30 pm Gymnastics A. Four sets of: Weighted Supinated-Grip Pull-Ups x 2-4 reps @ 21X0 Rest 60 seconds L-Sit x 30-60 second hold Rest 60 seconds (if you cannot do this consecutively, accumulate the time) Metcon Five rounds for time of: 5 Muscle-Ups or 10 Pull-Ups 20 Wall Ball Shots (20/14) lbs 30-Day Ab Challenge: Day 11 65- Abmat Sit-Ups 75 – Crunches 43 – Cobras 43 – Leg raises 52 second Plank  Read more

Ann ready for Deadlift Day! Mobility: 10am Weightlifting Deadlift (Every 3 minutes, for 18 minutes (6 sets)) Set 1 – 3 reps @ 70-75% Set 2 – 3 reps @ 75-80% Set 3 – 3 reps @ 80-85% Set 4 – 2 reps @ 85-90% Set 5 – 3 reps @ 80-85% Set 6 – 3 reps @ 80-85% Metcon 12 Minute AMRAP: 12 Alternating Reverse Lunges with Kettlebells (24/16 kg KBs) 9 Toes to Bar 6 Strict Handstand Push-Ups 30-Day Ab Challenge: Day 10 60- Abmat Sit-Ups 45 – Crunches 45 – Cobras 45 – Leg raises 48 second Plank  Read more

The winners of the Open and 17.5! Stacy won 17.5 Rx’d division Matt won 17.5 Scaled Division Anteus won Rookie of the year Camilla won most improved! Crossfit Kids: 4:30 pm Crossfit Endurance Mountain Bike Ride: 5:30 Departure Metcon (Time) Teams of 3: Complete a total of 4 sets each Row 500 Meters – 5 Hand Release Push Ups 10 Box Jumps (24/20) 5 Hand Release Push Ups 10 Box Jumps (24/20) 5 Hand Release Push Ups 10 Box Jumps – Run 400 m As soon as P1 is off the rower, P2 starts, as soon as P2 is off, P3 starts.     30-Day Ab Challenge: Day 9 55- Abmat Sit-Ups 40 – Crunches 40 – Cobras 40 – Leg raises 45 second PlankRead more

Heather working through some Dumbbell Thrusters! Weightlifting Hang Clean + Clean (Every 90 seconds, 15 minutes (10 sets)) Suggested loads per set (by %): 50, 55, 60, 65, 70, 75, 80, 80, 85, 85 Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups  Read more

Karl and Taner running through some Kettlebell swings Complete as many rounds and reps as possible in 3 minutes of: 3 Pull-Ups 6 Burpees 9 Kettlebell Swings Rest 3 minutes between sets, and complete a total of 5 sets.   30-Day Ab Challenge: Day 7 50- Abmat Sit-Ups 30 – Crunches 30 – Cobras 30 – Leg raises 40 second PlankRead more