Swings and Thrusters today! – Weightlifting 4 Sets: Push Press (2-4 Reps) Rest 60 Seconds Ring Plank Hold (60-90 Seconds) – Metcon Against a 60 second running clock, for a total of five sets, perform as many reps as possible of: 10 Kettlebell Swings (32/24 kg) Max Reps of Thrusters (75/55 lbs) Rest 60 seconds between sets.  Read more

To everyone that was planning on riding North Table tonight, we have members that live on north table and they let us know the trails would not be ideal to ride due to the muddy condition, and we don’t want be “those guys” that tear up the trail. Hopefully we will have better luck next week.  Read more

Mixing it up today and the Metcon is going first! Crossfit Kids: 4:30 p.m. Crossfit Endurance Bike Ride: 5:30 p.m. – Metcon  Complete as many rounds and reps as possible in 12 minutes of: 10 Renegade Rows (55/35 lbs) 20 Box Jumps (24″/20″) Run 200 Meters – Weightlifting 4 Sets: Weighted Pull-ups (3-4 Reps @21X0) Rest 15 Seconds Strict Pull-Up (Max Reps) Rest 3 Minutes  Read more

Heavy Cleans on Mondays! – Weightlifting Every 4 Minutes, for 20 Minutes (5 sets): Clean x 1.1.1.1 (rest 10 seconds between) Rest 30 Seconds Strict Handstand Push-Up (x Max Reps)  – Metcon Three rounds for time of: 15 Deadlifts (155/105 lbs) (RX+185/125) 12 Hang Power Cleans (155/105 lbs) 9 Front Squats (155/105 lbs) 6 Jerks (155/105 lbs)  Read more

Brandon getting after some rope climbs! Metcon Five sets of “Barbara”: Against a 3 minute running clock, complete as many rounds and reps as possible of: 20 Pull-Ups 30 Push-Ups 40 Sit-Ups 50 Squats (RX+ 30 pistols – 15 each leg) Rest 3 minutes between sets, and pick up the next set where you left off.  Read more