Mobility- 10:00-10:30am Coach Jen crushing a few reps of Push Press! Strength Back Squat (5 reps @ 80+% of your 1-RM) Every 3 minutes, for 9 minutes (3 sets) of 5 reps @ 80+% of your 1-RM Aim to keep weight the same, and note this is the BEGINNING of a Back Squat “cycle.” Keep the weight manageable and use spotters if necessary.   Conditioning Against a 5 minute running clock, complete: 500 Meter Row 50 Kettlebell Swings (24/16 kg) Pull-Ups x Max reps Rest 5 minutes between sets, and complete a total of two sets.  Read more

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at South Table Mountain) PLEASE click on link below to get important information on the Endurance WOD for today. (Click here to go to the Endurance WOD) We got to play with the climbing ropes yesterday!   Strength Push Press Every 3 minutes, for 15 minutes (5 sets) of: 2-3 reps Conditioning In teams of two, alternate sets to complete four each of: 10 Ground to Overhead 10 Box Jump Overs (24/20″) 300 Meter Run Choose weight that is challenging for partners to move without rest through the ten reps.  Read more

Jaime looking so strong with her overhead positioning! Gymnastics/Skill Work Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Rope Climb x 1-2 ascents Station 2 – Strict Handstand Push-Ups x max unbroken reps Station 3 – Alternating Pistols x 20 repsModifications: Rope Climbs- 3 reps of Seated Sit-to-Stands, 3 Pull-Ups/Ring Rows + 3 Knees to Elbows, or :45 of rope climb practice HSPU- Max UB Kipping, 3-5 Slow Negatives, 10 Seated DB Press Pistols- Band/rig-assisted, Pistols to bench/box Conditioning Complete as many rounds and reps as possible in 10 minutes of: 5 Chest-to-Bar Pull-Ups 10 Ring Dips 15 Wall Ball Shots (20/14 lbs)  Read more

CrossFit- 9:00 & 10:00am Yoga- 5:00pm Check out Eric and his amazing lockout! Conditioning In teams of 5, complete 3 sets each of: 30 Calorie Row 30 Burpees 30 Sit-Ups 30 Wall Ball Shots (20/14#) Teams get one erg and one Wall Ball. Teams establish an order and line up behind their erg, maintaining that order for the workout. Athletes may not move to the next station until the athlete in front of them has finished their reps.  Read more

Boot Camp- 8:00 & 9:00am CrossFit Kids- 9:00am Olympic Lifting- 10:00am Strongman Saturdays- 11:00am Open Gym- 10:00am-Noon Cris looking strong on his Deadlift this week!Read more