Mobility- 10:00-10:30am Too good not to let you guys caption it yourself. #Mobility Strength Shoulder Press (2-3 reps @ 20X1) Every 2 minutes, for 16 minutes (8 sets) Build over the first 3-4 sets, then finish with 4-5 heavy sets of 2-3 reps. Make sure to start LIGHT – 3 reps with a 2 count lower will be taxing for 8 sets! Also, try to restablish front rack (shoulder contact) in-between reps Conditioning Five rounds for time of: 115/75 lb. Push Press x 10 reps Double-Unders x 30 reps (60 singles) Push Press should be done in no more than 2 sets, ideally unbroken. Goal is to find a weight that is challenging, but manageable. Today’s workout should be a quick one!  Read more

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at track) Is anyone else ready for the sunshine on Wednesday/Thursday of this week?! Strength Clean (12 Min EMOM of 2 Cleans) Aim to increase weight over each of the 12 sets to find today’s heavy double Start around 50% of 1RM and aim to make steady jumps Conditioning Every minute, on the minute, for 12 minutes, perform: 10 Russian Kettlebell Swings 5 Burpees Weight should be lighter/unbroken so that no burpees are missed! Track weight used for KB  Read more

That moment after you survived the workout and start feeling good again! Conditioning Every 8 minutes, for 40 minutes (5 sets) for times of: Alternating Single-Arm DB Snatch + 2 Lunge Steps w/DB Overhead x 10 reps Pull-Ups x 15 reps Run 400 Meters One rep = Snatch + L Lunge + Right Lunge Pull-up variations should be done in 3 sets or less Track fastest AND slowest rounds Strength ONLY complete if time allows! Three sets of: Single-Arm Dumbbell Row x 8 reps each arm @ 2111 Rest 30 seconds Hollow Hold/Rock x 60 seconds Rest 30 seconds  Read more

CrossFit- 9:00 & 10:00am Yoga- 5:00pm Max showed up ready to go on Friday, matching outfit and all! Conditioning Row 1000 Meter 30 Pull-Ups 40 Burpees 50 Wall Ball Shots (20/14#) 800 Meter Run If more than 15 athletes, have half members run first and row second.  Read more

Boot Camp- 8:00 & 9:00am CrossFit Kids- 9:00am Olympic Lifting- 10:00am Open Gym- 10:00am-Noon Naomi crushed her double-kettlebell front squats during our Friday workout!Read more