Dave getting some toes to bar in! Mobility: CANCELED Weightlifting Front Squat (3 reps @ 32×1 Every 3 min, for 18 min(6 sets)) Build to today’s heaviest triple at the prescribed tempo – 3 second descent, 2 second hold in the bottom, explode up, then 1 second pause before beginning the next rep. Metcon Every 4 minutes, for 12 minutes (3 sets), for times: 10 Strict Pull-Ups 25 Kettlebell Swings (32/24 kg) 50 Air Squats March 2017 Pull Up Challenge Day #29 Set of Max Effort Push Ups 20 Jumping Pull Ups 15 Negative Pull UpsRead more

Cathy working through some deadlifts with last weeks open workout! Crossfit Kids: 4:30 p.m. Crossfit Endurance: 5:30 p.m. But NO COACH (Link to Endurance WOD) Split Jerk (Every 2 minutes, for 16 minutes (8 sets)) Set 1 – 3 reps @ 50-60% Set 2 – 3 reps @ 60-70% Set 3 – 2 reps @ 70-75% Set 4 – 2 reps @ 75-80% Set 5 – 1 rep @ 80-85% Sets 6-8 – 1 rep @ 85-90% Metcon Three rounds for time of: Run 400 Meters 15 Push Presses (135/95 lbs) 15 Burpees Over the Barbell March 2017 Pull Up Challenge Day #28 Rest DayRead more

Karl Swinging into Monday! Weightlifting Deadlift (Every 2 minutes, for 16 minutes (8 sets)) Set 1 – 4 reps @ 50-60% Set 2 – 4 reps @ 60-65% Set 3 – 3 reps @ 65-70% Set 4 – 3 reps @ 70-75% Set 5 – 2 reps @ 75-80% Set 6 – 2 reps @ 80-85% Set 7 – 1 rep @ 85-90% Set 8 – Test 5-RM Metcon For time: Row 1000 Meters 40 Chest-to-Bar Pull-Ups 30 Strict Handstand Push-Ups March 2017 Pull Up Challenge Day #27 3 Max Effort Set of Push Ups 3 Max Effort Set of Diamond Push UpsRead more

Blake working through some dips! Metcon  In teams of two, with only one person working at a time, complete: 100 Kettlebell Swings (32/24 kg) 400 Meter Run* 100 Wall Ball Shots (20/12 lbs) 400 Meter Run 80 Burpees 400 Meter Run 100 Wall Ball Shots (20/12 lbs) 400 Meter Run 100 Kettlebell Swings (32/24 kg) *Run happens together March 2017 Pull Up Challenge Day # 26 50 Jumping Pull UpsRead more

Paige and Caitlin trying to figure out whats going on with Kayla 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. March 2017 Pull Up Challenge Day # 25 3 Sets: 90 Seconds of Plank HoldsRead more