Mobility- 10:00-10:30am Ron has improved his overhead mobility so much. Check out those overhead lunges! Strength Five sets of: Weighted Pull-Up x 2-3 reps @ 21X0 Rest 60 seconds Front-Leaning Rest on Rings x 60-90 seconds Rest 60 seconds Weighted Pull-ups Most difficult variation of pull-ups should be chosen, ideally feet to not touch ground inbetween reps. Front Leaning Rest Video https://www.youtube.com/watch?v=CWiVS8iwybI Conditioning In teams of two, alternate rounds to complete five sets each for time of: 10 Pull-Ups 15 Wall Ball Shots (20/14#) 30 Double-Unders Find appropriate modifications where each round can be done fairly quickly. DU modification- 60 SU  Read more

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at track) Robin looked strong working those Hang Squat Cleans on Monday! Strength Every 3 minutes, for 15 minutes (5 sets): Bench Press x 3-5 reps @ 20X1 Rest 20 seconds Heavy Kettlebell Swings x 15-20 reps (Russian or American Depending on athlete) Bench Press (Track heaviest set of 5 reps @ 20X1) Kettlebell Swing (Track heaviest set of 20 reps) Note in comments if swings were Russian Conditioning Complete as many rounds and reps as possible in 10 minutes of: 10 Dumbbell Snatch (50/35#) 100 Meter Run 10 Ring Dips (or 5 Muscle-Ups (Bar or Ring)) 100 Meter Run Dessert Single Arm Dumbbell Row (2 set of 8-10 reps @ 2111) Rest as needed  Read more

Our resident Chiropractor is bigger and stronger than yours!   Strength Five rounds Front Squat (2-4 reps @ 20X1) Rest 20 seconds Pull-ups (10-15 reps as quickly as possible) Reps are designed to be Chest-To-Bar, or most difficult variation possible Rest 3-4 minutes   Conditioning Complete rounds of 15, 12 and 9 reps for time of: 135/95 lb. Hang Squat Cleans Burpees Over the Barbell Aim to compete each “round” of Hang Squat Clean in no more than 3 setsRead more

CrossFit- 9:00 and 10:00am Yoga- 5:00pm Jack is one of our newest members! Say hello and introduce yourself if you see him around.   Conditioning In teams of two, with only one person working at a time, complete: 100 Kettlebell Swings (32/24 kg) 400 Meter Run* 100 Wall Ball Shots (20/14 lbs) 400 Meter Run 80 Burpees 400 Meter Run 100 Wall Ball Shots (20/14 lbs) 400 Meter Run 100 Kettlebell Swings (32/24 kg) Both athletes perform the run at the same time.  Read more

Boot Camp- 8:00 and 9:00am CrossFit Kids- CANCELLED Olympic Lifting- 10:00am Open Gym- 10:00am-Noon Justin is leaving us for a few months and heading back to Australia. We’ll miss you, Justin. Hurry back!Read more