CrossFit Endurance- 5:30pm (at Bell Middle School Track) Run technique work a few weeks ago! Last week, believe it or not, was the first day of a 10K program!  Here comes day #2! Coach Emily is gone on Tuesday, so please notify the coach on duty if you intend on doing this WOD at the gym – this is for your safety!  If you would like to go to the track with your fellow athletes, please coordinate amongst yourselves.   WARM UP: (A) Down-and-Back Agility Drills High Knees Down Butt Kickers Back Karaoke Down Karaoke Back Shuffle Down Shuffle Back Samson Down Skips Back (B) 4 x 50 Increasing speed straight aways (focus on short strides, high cadence) WOD 4 x 400m; rest 3:00 between intervals. DESSERT Plank Hold to Failure 50 Hollow Rocks Plank Hold to FailureRead more

Cindy looking SO strong overhead! Strength Back Squat (2 sets of 10 reps) Every two minutes, for 10 minutes (5 sets): *Set 1 – 5 reps @ 45-55% of 1-RM Back Squat *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 10 reps @ 70-75% Conditioning Complete rounds of 21, 15 and 9 reps for time of: 135/95 lb Power Clean Chest-to-Bar Pull-Ups Modifications- Pull-up variations should allow to complete each round in 3 sets or less 15 minute time capRead more

CrossFit- 9:00 & 10:00am Yoga- 5:00pm Lisa and that good form on Ball Slams! Conditioning In teams of two, with only one partner working at a time, complete as many rounds and reps as possible in 30 minutes of: 100 Kettlebell Swings (24/16kg) 100 Burpee Box Jump Overs (24/20″) 100 Wall Ball Shots (20/14#) 1 round = 300 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 Nick working on rope climbs with his mom. What a cool family!Read more

  Anteus and Mike “chasing the pump” since summer is only 9 months away! Conditioning 30 Overhead Squats (135/95 lbs) 600 Meter Run 30 Burpees Over the Barbell 600 Meter Run 30 Shoulder to Overhead (135/95 lbs) 600 Meter Run Aim to complete sets of no less than 5-7 reps at a time for the Overhead Squats Time Trial! 500m Row (Time) Max Effort 500m Row Make sure to be fully recovered from the workout before starting. Start on your own whenever you’re ready to go. Think FAST but with strong technique!  Read more