Yoga: 11 A.M. Alex, Julia, Paige and Caitlin warming up some split jerks this week!   Metcon In teams of two, alternate tasks to complete as many rounds and reps as possible in 24 minutes of: 10 Dumbbell Ground to Overhead 10 Chest-to-Bar Pull-Ups 200 Meter Sprint March 2017 Pull up Challenge: Day #19 40 Jumping Pull Ups Max Effort Flexed Arm Hang Max Effort Dead HangRead more

The 9.AM. Crew taking advantage of this gorgeous spring weather we’ve been having! 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 P.M March 2017 Pull up Challenge: Day # 18 Rest DayRead more

Congrats to last weeks open winners! Mike won the scaled division and Danny won the Rx’d Division. Nice work guys! Who’s going to be at the top for 17.4??? We also have a most improved winner this week as well! 17.4 is a repeat of last years 16.4 Metcon CrossFit Games Open 17.4 (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 225# / 155# 55 Wall-Ball Shots, 20# / 14# 55 Calorie Row 55 Handstand Push-ups (We will have all scaled versions available at the gym!!)   March 2017 Pull up Challenge: Day #17 25 Jumping Pull Ups 25 Negative Pull Ups Set of Max Effort Push UpsRead more

Crossfit Kids: 4:30 p.m. Crossfit Endurance: 5:30 p.m. (Link for the endurance workout) The Noon class getting after some front squats in yesterdays Metcon. IF YOU ARE PLANNING ON DOING THE OPEN TOMORROW… CONSIDER THIS WORKOUT A GOOD ONE TO TAKE OFF AND USE AS A REST DAY!! Metcon Every 6 minutes, for 30 minutes (5 sets): Run 400 Meters 12 Overhead Squats (155/105 lbs) 12 Chest-to- Bar Pull-Ups 12 Box Jump-Overs (24″/20″) Modifications: Shorten Run First Metcon Three Sets of: Supine Ring Rows x 10-12 reps @ 2111 Rest 60 seconds Face-Down Chinese Planks x 60 seconds Rest 60 seconds March 2017 Pull up Challenge: Day # 16 3 Sets of 15 Leg Raises 60 second Plank 45 second Plank 30 second Plank  Read more

Watching Mom and Dad get ready for some front squats!! Weightlifting Split Jerk (Every 2 minutes, for 20 minutes (10 sets)) Suggested loading per set (by %): 70, 75, 80, 80, 85, 85, 90, 90, 95, 95 Goal is to establish perfect footwork and mechanics. Metcon Complete as many Rounds and Reps as possible in 12 minutes of: 6 Ground to Overhead (135/95 lbs) 9 Strict Handstand Push-Ups 12 Ring Dips March 2017 Pull up Challenge: Day # 15 20 Jumping Pull ups 20 Jumping Negative Pull ups 2 Max Effort Flexed Arm HangsRead more