Metcon 2 x 5K* TT; rest 5:00 between efforts. Maintain your pace!Read more

Mobility: 10 a.m. Teamwork makes the dream work. Chris helping out on partner T-spine stretch   Metcon Every 8 minutes, for 40 minutes (5 sets) of: Run 800 Meters 21 Kettlebell Swings (24/16 kg) 12 Toes to Bar Note times for each set, and add them for total working time. Accessory Work 2 Rounds: Hawaiian Squats x 8-10 reps per side Hollow Body Hold/Rocks x 45-60 seconds March 2017 Pull Up Challenge Day #22 100 Push Ups 3 Sets of 15 Leg Raises  Read more

Jeff at the 6 a.m. getting after some pull ups and ground to over head. Crossfit Kids: 4:30 p.m. Crossfit Endurance: 5:30 p.m. (Link to the Endurance Workout) Weightlifting Power Clean + Split Jerk (Every 2 minutes, 20 minutes (10 sets)) Build over the course of the 10 sets to today’s heavy. Metcon Every 5 minutes, for 15 minutes (3 sets): 15 Pull-Ups 30 Push-Ups 45 Air Squats March 2017 Pull Up Challenge Day #21 Set of Max Effort Pull Ups (This is a test, if its still zero that is ok) 40 Jumping Pull Ups 2 Max Effort Flex Arm HangsRead more

George and Kaitlyn getting out with the sunset at the 7 a.m. Metcon 4 x 7:00minutes ON/4:00 OFF Track your individual distances ROM WOD After  Read more

Tyler with some Table Top stretching loosing up those shoulders. Metcon Every 2 minutes, for  18 minutes: Minutes 1-2, 7-8 & 13-14: Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps (OR Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps) Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters (use partner assist or Handstand Wall Runs if you don’t have handstand walks yet) Minutes 5-6, 11-12 & 17-18: 45-60 seconds of L-Sit or L-Sit Progression with Boxes Metcon  Every 3 minutes, for 15 minutes (5 sets): Row 250 Meters 10 Burpee Box Jump-Overs (24″/20″) March 2017 Pull up Challenge: Day # 20 Set of Max Effort Push Ups 3 Sets of 40% of that Max  Read more