Margaret finishing out some Presses! Weightlifting Bench Press @20×1 Every 2 minutes, for 12 minutes (6 sets)  Set 1 – 3 reps @ 65% Set 2 – 2 reps @ 75% Set 3 – 1 rep @ 85% Set 4 – 1 rep @ 90% Set 5 – 1 rep @ 95-101% Set 6 (optional) – Exceed Set 5 weight Metcon  Four rounds for time of: Run 400 Meters 15 Push Presses (115/75 lbs)   30-Day Ab Challenge: Day 5 40- Abmat Sit-Ups 22 – Crunches 22 – Cobras 22 – Leg raises 30 second PlankRead more

If Corby is good at anything… it’s matching his workout outfit. Crossfit Kids: 4:30 p.m. Endurance Trail Runs will start next week, 10k programming Link Metcon 5 Sets: Back Squat x 10 reps @30×0 Rest 30 seconds Single Arm Dumbbell Rows x 10 reps @ 2111 Rest 30 seconds Heavy Kettlebell Swings x 10 reps Rest 30 seconds Dumbbell Shoulder Press x 10 reps @20×1 Rest 1 MinuteRead more

Josh and Adam working through some Double Unders! Trail Runs will start next week 10 k program: 2 x 400 m 6 x 200 m 2 x 400 m Rest 60 seconds between 200s Rest 90 seconds between 400sRead more

Janet working through some snatch work Weightlifting Snatch Balance (15 Minutes to build to a heavy) Metcon Complete as many rounds and reps as possible in 7 minutes of: 7 Toes to Bar 14 Wall Ball Shots (20/14)  Read more

Time to be sad, no riding tomorrow Mountain Bike Ride tomorrow is CANCELED due to the 37 degree high and 90% chance of snow. This is where locations for the rides will be posted in the future. The 10k program will continued to be posted here but still no coach on this! 40 Minute Tempo @ 80% effort of your 10k pace    Read more