Karl Swinging into Monday! Weightlifting Deadlift (Every 2 minutes, for 16 minutes (8 sets)) Set 1 – 4 reps @ 50-60% Set 2 – 4 reps @ 60-65% Set 3 – 3 reps @ 65-70% Set 4 – 3 reps @ 70-75% Set 5 – 2 reps @ 75-80% Set 6 – 2 reps @ 80-85% Set 7 – 1 rep @ 85-90% Set 8 – Test 5-RM Metcon For time: Row 1000 Meters 40 Chest-to-Bar Pull-Ups 30 Strict Handstand Push-Ups March 2017 Pull Up Challenge Day #27 3 Max Effort Set of Push Ups 3 Max Effort Set of Diamond Push UpsRead more

Blake working through some dips! Metcon  In teams of two, with only one person working at a time, complete: 100 Kettlebell Swings (32/24 kg) 400 Meter Run* 100 Wall Ball Shots (20/12 lbs) 400 Meter Run 80 Burpees 400 Meter Run 100 Wall Ball Shots (20/12 lbs) 400 Meter Run 100 Kettlebell Swings (32/24 kg) *Run happens together March 2017 Pull Up Challenge Day # 26 50 Jumping Pull UpsRead more

Paige and Caitlin trying to figure out whats going on with Kayla 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 a.m. March 2017 Pull Up Challenge Day # 25 3 Sets: 90 Seconds of Plank HoldsRead more

Christie won the Rx’d Division, Matt N. won the scaled and Rachel V. won the most improved!! Come get your prizes Matt and Rachel! CrossFit Games Open 17.5 (Time) 10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders *40 minute time cap March 2017 Pull Up Challenge Day #24 Set of Max Effort Pull Ups (This is a test, it is ok if it is still zero) 45 Negative Pull UpsRead more

Matt with an awesome lock out position. Crossfit Kids: 4:30 p.m Crossfit Endurance: 5:30 (Link to Crossfit Endurance WOD) Weightlifting Push Press x 1 rep (every 90 seconds, 18 minutes (12 sets)) Build over the course of the 12 sets to today’s heavy Metcon Row 1000 Meters 50 Shoulder to Overhead (115/75 lbs) Accessory Work Two sets, not for time, of: Bent-Over Barbell Row x 5-6 reps @ 2111 Rest 45 seconds V-Ups x 30 reps Rest 45 seconds March 2017 Pull Up Challenge Day # 23 Rest Day  Read more