Once again due to coaches not being available this workout will be done on your own time. You are more then welcome to do them here in the back of the gym but they will be on your own! 15 x 100m Rest :30 seconds between intervals  Read more

5:30 Crew getting after some nice weather outside! Crossfit Kids: 4:30 p.m. Crossfit Endurance: 5:30 p.m. No Coach today!! (Link to Endurance WOD) Metcon For time: Run 1200 Meters 40 Alternating Dumbbell Snatches (50/35 lbs) 40 Toes to Bar Run 800 Meters 20 Alternating Dumbbell Snatches 20 Toes to Bar Run 400 Meters 10 Alternating Dumbbell Snatches 10 Toes to Bar Weightlifting T-Bar Row (Three sets of: Landmine Rows x 6-8 reps) Track Heaviest March 2017 Pull Up Challenge Day #30 Rest Up!!!! Testing tomorrow!Read more

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

Jake working through some “rest time” Because of coaches being out of town, you are more then welcome to do this workout at the gym running the big laps. But there will be no coach leading this group! 2 x 800m Ladder: 800m ON + 2:00 OFF; 800m ON + :90s OFF; 800m ON + :60s OFF; 800m ON + :30s OFF Track all of your 800sRead 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