John and Jo getting through some Box Jumps Crossfit Kids: 4:30 Endurance Bike Ride Canceled, 10k programming Link Weightlifting 3-Position Clean 1 Rep Every 2 minutes, for 16 minutes (8 sets)) Hi Hang, Mid Thigh, Floor Metcon  In 12 minutes, complete as many ladders as possible from 1 to 5 reps of Hang Power Clean 75% of your 1-RM Power Clean Every time the barbell hits the floor, perform 5 Push-Ups   30-Day Ab Challenge: Day 2 30- Abmat Sit-Ups 18 – Crunches 18 – Cobras (https://www.youtube.com/watch?v=vdNyySuT0Ts) 18 – Leg raises 22 second PlankRead more

  Ashley finishing up some deadlifts during last weeks strength! Weightlifting Strict Overhead Dumbbell Press 4-6 Reps (Every 2 minutes, for 12 minutes (6 sets)) Metcon Every 90 seconds, for 15 minutes (10 sets): 5 Push Presses 10 Burpees Over Dumbbells Choose a load that will challenge you!   30-Day Ab Challenge: Day 1 25- Abmat Sit-Ups 15 – Crunches 15 – Cobras (https://www.youtube.com/watch?v=vdNyySuT0Ts) 15 – Leg raises 20 second PlankRead more

Partner Workout Sundays!! No Yoga tomorrow! We will have ROM WOD going for a longer 40 minute stretch if you still want to come in! Metcon  In teams of two, with only one partner working at a time, complete the following for time: 1600 Meter Relay Run (alternating 400 meters) immediately followed by… 20 rounds (partners alternating full rounds) of… 4 Strict Supinated-Grip Pull-Ups 8 Ring Dips 12 Push-Ups 16 Air Squats immediately followed by… 1600 Meter Relay Run (alternating 400 meters)Read more

Kallie and Kathryn are in Florida for nationals next weekend!! Boot Camp: 8 & 9 a.m Metcon  WOD A: 25 min. AMRAP: 60 Air Squats 30 Pullups – Ring Rows 60 double under/120 single under 30 Superman’s 60 Shoulder taps (Hold Plank – tap opposite hand to opposite shoulder L=1 R=2 etc.) 30 Box Jumps *See below notes 60 Bicycle crunches (per side) 30 Burpees Metcon  WOD B: Partner 120 LIGHT Med ball sit up tosses (60 per partner)   Crossfit Kids: 9 a.m. Olympic Lifting: 10 a.m. Strongman Saturdays: 11 a.m. Open Gym: 10 a.m. – 12 p.m.Read more

Nancy finishing up some box jumps! Weightlifting  Every 2 minutes, for 10 minutes (5 sets) Walking Lunges ((32/24 kg KBs in each hand)) Weightlifting Bench Press x 4-6 reps (Every 3 minutes, for 15 minutes (5 sets)) Metcon For time: 40/30 Calories of Assault Bike or Rowing 30 Thrusters (115/75 lbs) 20 Box Jump-Overs (24″/20″) March 2017 Pull Up Challenge Day #31 TEST DAY!!! See what you have!!! Pull ups!  Read more