Mobility- 10:00-10:30am Not only did they recently get engaged, but they’re training partners, too! Congrats to Matt and Kelly! Strength Pause Front Squat (4-6 reps @ 31X1) Every 3 minutes, for 15 minutes (5 sets) Conditioning Three sets of: Against a 3-minute running clock, complete… Row 500 Meters Dumbbell Ground to Overhead (50/35#) x Max reps Rest 3 minutes between sets  Read more

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

CrossFit Endurance-5:30pm (at Bell Middle School Track) Nice little photo collage of some of the Endurance Crew! Conditioning 30min Run Every 3 minutes, complete as many reps as possible in 2 minutes of: Max Push Ups (0-5) Max Air Squat (5-10) Max Sit Ups (10-15) Max Lunges (15-20) Max Burpees (20-25) Max Plank Hold (25-30) Track total distance (in meters) AND total reps (combined for all movements)  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