Shannon looking strong w her overhead dumbbell lockout! Strength Shoulder Press (Track heaviest 1RM of the day) Every minute, on the minute, for 8 minutes: Strict Shoulder Press x 1 rep Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95,Then rest two minutes before starting… Every 2 minutes, for 6 minutes (3 sets) of: Strict Shoulder Press x 1 rep @ 101-105% Conditioning Complete as many rounds and reps as possible in 7 minutes of: 7 Strict Handstand Push-Ups 7 Ring Dips 7 Burpees Modifications- HSPU: 7 Kipping HSPU 3 Negatives 3 Wall Climbs 7 Seated DB Press (heavy) Dips: 7 Matador Dips 7 Box DipsRead more

Boot Camp- 8:00am Olympic Lifting- 9:00am CrossFit Kids- 9:00am Clif has been squatting HEAVY these days! Nice job, sirRead more

REMINDER: The First Class today (Friday 11.27.15) will be at 12:00 Noon.  There will be NO 5am-9am classes! We hope everyone had a wonderful Thanksgiving! Alysha and Alisha had some fun on Shoulder Press day earlier this week! Strength Overhead Squat (8 sets of 3-4 reps) Every two minutes, for 16 minutes (8 sets of): Overhead Squat x 3-4 repsBuild in weight over the course of the 8 sets Conditioning Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65# Dessert Single Arm Dumbbell Row (3 sets of 10-12 reps) Every two minutes, for 6 minutes (3 sets): Single Arm Dumbbell Row x 10-12 reps each arm @ 2110Read more

There will be one Boot Camp Class at 9am on Thanksgiving Day! Friday Classes begin at 12:00, there will be no 5am-9am classes on Friday 11.27.15. Happy Thanksgiving, everyone!Read more