Bench Press Mondays – Weightlifting Every 4 Minutes, 16 Minutes (4 sets): Bench Press x 6-8 reps Pull-ups x Max Effort Set – Metcon For time: 50/30 Push-Ups 300 Meter Run 30 Heavy Kettlebell Swings 300 Meter Run 50/30 Push-Ups 300 Meter Run 30 Heavy Kettlebell Swings 300 Meter Run  Read more

The only thing better then Thrusters….. Clusters – Metcon In teams of two, alternating each movement, complete ten rounds of: 10 Dumbbell Hang “Clusters” 10 Burpees Run 300 MetersRead more

Boot Camp: 8 & 9 a.m. Crossfit Kids: 9 a.m. Olympic Weightlifting: 10 a.m. Strongman Saturdays: 11 a.m.Read more

Matts ready for some Heavy Power Cleans! – Weightlifting Power Clean (20 Minutes to build to a 1-RM)  – Metcon For time: Row 30 Calories 30 Burpees 30 Wall Ball Shots (20/14 lbs) 30 Kettlebell Swings (32/24 kg) 30 Dumbbell Push Press (50/35 lb DBs) 30 Pull-Ups  Read more

Tomorrow we will be running North Table Mountain Loop Trail. We will meet at the parking lot off 93 at 5:30pm.Read more