CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at gym) Mobility- 5:30-7:00pm Mercè worked on her KB Push Press this week! Strength Front Squat (Test today’s 1RM) Set 1 – 50% of possible 1-RM x 5 reps Set 2 – 75% of possible 1-RM x 3 reps Set 3 – 85% of possible 1-RM x 1 rep Set 4 – 90-95% of possible 1-RM x 1 rep Set 5 – Test 1-RM Set 6 (optional) – Exceed Set 5 weight; Conditioning Two sets for times of: Row 500 Meters 30 Ring Dips 20 Toes to Bar Rest 4-5 minutes between sets Track each round time separately. 7 Minute CAP per round. Feel free to choose difficult variations for these movements!When you’re done today, cheer on your friends while mobilizing/cooling down!Modifications: Dips- Matador/Box Toes to Bar- Piked Kip, Hanging Knee Raise, Laying Leg Raise  Read more

Mobility- CANCELLED Troy looking strong with his Overhead work! Strength Four sets of: Push Press x 2-4 reps Rest 60 seconds Plank from Rings x 60-90 seconds Rest 60 seconds Conditioning Against a 60-second running clock, for a total of five sets, perform as many reps as possible of: 10 Kettlebell Swings (32/24 kg) Max Reps of Thrusters (75/55 lbs) Rest 60 seconds between sets. Score is max number of thrusters completed during the workout. Note reps performed each set as well so that you can track your consistency – or drop off.  Read more

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at track) Ann and her kettlebell swings! Strength Four rounds Weighted Pull-ups (3-4 reps @ 21X0) Find a challenging variation for 3-4 reps Rest 10-15 seconds Strict Pull-Up These should be a less challenging variation of pull-up. Track the largest single set, but each additional set in the comments. Rest 3 minutes Conditioning Complete as many rounds and reps as possible in 12 minutes of: 10 Renegade Rows (50/35 lbs) 20 Box Jumps (24″/20″) Run 200 Meters Link to explain Renegade Rows below: Plank, Row L, Row R = 1 http://www.muscleandfitness.com/workouts/back-exercises/videos/renegade-rowRead more

Fourth of July Gym will be closed July 4th, 2016* * For athletes signed up for “Clovis,” it starts at 7:30am   Lunges for America!! Happy 4th of July, everybody!Read more

CrossFit- 9:00 & 10:00am Yoga- CANCELLED Adam and crew doing L-sits! Conditioning “Barbara” Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round* Modify reps/rounds as needed based on athlete ability level!Read more