CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at Bell Middle School Track)(Click here to go to the Endurance WOD) Danyelle doing work on the Snatch complex last week! Strength Power Clean (20 minutes to build to today’s 1-RM Power Clean) Conditioning Complete rounds of 21, 15 and 9 reps for time of: Kettlebell Swings (32/24 kg) Push-Ups Pull-Ups  Read more

Here’s Jesse warming up for Snatch day last week! Weightlifting Push Press (Every 3 minutes, for 15 minutes x 5 reps) Goal is to find today’s 5-RM. If you get 5 successful reps, move up on the next set. Conditioning Every minute, on the minute, for 15 minutes: Minute 1 – Row 200/150 Meters or 15/10 Calories of Assault Bike Minute 2 – Handstand Push-Ups x 10 reps Minute 3 – Double-Unders x 40 reps Modifications- Row: 45 Seconds Max HSPU: 10 Seated DB Press DU: 80 Single-UndersRead more

CrossFit- 9:00 & 10:00am Yoga- 5:00pm Coach Emily, making sure those Front Squats look good! Conditioning In teams of three, with only one teammate per station, complete as many rounds and reps as possible in 30 minutes of: Station 1- 10 Box Jumps 5 Pull-Ups Station 2- 10 Burpees 5 Dumbbell Ground to Overhead Station 3- 300 Meter Run w/Med Ball Teammates can only rotate after the running partner returns. Record total rounds and reps per station.Read more

Boot Camp- 8:00 & 9:00am CrossFit Kids- 9:00am Olympic Lifting- 10:00am Strongman Saturday- 11:00am Open Gym- 10:00am-Noon Ann looking strong during one of our brutal workouts this week!Read more

As we head into the weekend, don’t forget about our Yoga class at 5pm on Sundays! It’s a great way to start the week! Strength Pause Front Squat (Four sets of 6 reps @ 31X1) Rest 3 minutes All four sets should be heavy, working sets. Conditioning Against a 10-minute running clock, complete the following: Row 1000 Meters immediately followed by… As many rounds and reps as possible of: 40 Double-Unders 30 Wall Ball Shots (20/14 lbs) 20 Ring Dips Modifications- DUs- 80 Singles WBs- Done in no more than 3 sets Dips- Matador, Box Score only counts AMRAP, row is simply buy-in  Read more