CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at Bell Middle School Track) (Click here to go to the Endurance WOD) Heidi crushed her Snatch Balance on Monday! Strength Back Squat Every two minutes, for 10 minutes (5 sets): *Set 1 – 5 reps @ 45-55% *Set 2 – 5 reps @ 55-65% *Set 3 – 3 reps @ 65-75% *Set 4 – 2 reps @ 75-85% *Set 5 – 2 reps @ 80-90% Every two minutes, for 4 minutes (2 sets): Back Squat x 8-10 reps @ 73-78% Keep weight the same for both sets Conditioning In teams of four, relay to complete as many rounds and reps as possible in 12 minutes of: 3 Power Cleans (185/135 lbs) 6 Burpee Box Jump-Overs (24″/20″) 1 Round = 1 Person = 9 Reps  Read more

CrossFit Endurance- 5:30pm (at Bell Middle School Track) Warming up at the track for some fun run intervals! Conditioning Part A 3 x 800m Run (3 Rounds for time) Rest 3:00 between intervals Part B 400m Lunges (Time) “CFE: 400m Booty Blast”  Read more

Hands to the sky if you love CrossFit! Strength Snatch Balance (Build to heavy single) Every two minutes, for 12 minutes (6 sets) Conditioning Complete as many rounds and reps as possible in 10 minutes of: 5 Shoulder to Overhead (155/105 lbs) 10 Box Jumps (24″/20″) 15 vertical Swings (24/16 kg) Accessory Work Every minute, on the minute, for 6 minutes: Minute 1 – 5-6 T-bar Rows @ 5112 Minute 2 – 25 yard Bottom’s Up Kettlebell Carry each arm Keep tricep parallel to floor and forearm vertical  Read more

 CrossFit- 9:00 & 10:00am Yoga- 5:00pm Heather and Doug working on their “Couple’s Rope Climbs” together!   Conditioning In teams of two, with only one person working at a time, complete: 100 Kettlebell Swings (32/24 kg) 400 Meter Run* 100 Barbell Thrusters (45 lbs) 400 Meter Run 80 Burpees 400 Meter Run 100 Barbell Thrusters 400 Meter Run 100 Kettlebell Swings *Both athletes perform the run at the same time.  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 Just some dudes doing weighted pull-ups. No big deal.Read more