Since the Super Bowl is this Sunday (2.7.16), Yoga will be held at 12:00 Noon INSTEAD OF 5:00pm this Sunday. Boot Camp- 8:00 and 9:00am CrossFit Kids- 9:00am Olympic Weightlifting- 10:00am Open Gym- 10:00am-Noon The CrossFit Golden Endurance Crew got after it on Thursday night this week. It was so fun, even Ace had to jump in to row for a bit!Read more

Since the Super Bowl is this Sunday (2.7.16), Yoga will be held at 12:00 Noon INSTEAD OF 5:00pm this weekend. The Noon Class stuck around to cheer on Keaton as he CRUSHED “Death By Wall Balls” on Thursday! #Community Strength Push Press (Five sets of 5 reps @ 11X1) Do not link reps, one second pause at the bottom and at the top of every rep Rest 2 minutes between sets Conditioning Five rounds for time of: Run 300 Meters 10 Strict Handstand Push-Ups or L-Seated Dumbbell Press 10 Chest-to-Bar Pull-Ups If strict handstand push-ups or pull-ups are unrealistic, kipping will be allowed. Negatives will not be an option for this workout. Row equivalent = 350mRead more

CrossFit Kids- 4:30pm Mobility- 5:30-7:00pm CrossFit Endurance- 5:30pm (at the gym) Brent and Jamie working on hollow rocks together… husband and wife goals!   Conditioning A. Every minute, on the minute, for 30 minutes: Minute 1 – 30 Double-Unders -OR- 40 seconds of Double-Under technique work if you’re still perfecting your DUs Minute 2 – 10 Burpees Minute 3 – 15 Kettlebell Swings (24/16kg) Aim to find a weight where KB Swings can be unbroken B. Death by Wall Balls (2x) (Time) Complete two wall balls the first minute… 4 the second minute, 6 the third, and so on… There will be a 15 minute time cap on this workoutRead more

Mobility- 10:00-10:30am Lisa and Ira had fun on the Clean Complex we got into on Monday! Strength Front Squat (Build to heavy set of 4) *Set 1 – 5 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ 80% *Set 4 – 2 reps @ 85% *Set 5 – 1 rep @ 90% *Set 6 – 1 rep @ 95% *Set 7 – 4 reps @ as heavy as possible Rest 2 minutes between sets Conditioning Complete as many rounds and reps as possible in 12 minutes of: Run 200 Meters 12 Back Squats (135/95 lbs – taken from the floor) PLEASE be careful moving weight from floor onto back. If this cannot be done safely, take bar from rack for Back Squat. For athletes who would like to take bar from the ground, a coach will need to watch one rep done safely!Read more

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at the GYM) Air Marshall rocked his Man-Makers (aka Character Builders) during a brutal Monday workout!   Skill Work Two sets of: 60 Seconds of Muscle-Ups Rest 60 seconds 60 Seconds of Alternating Pistols with Kettlebell (24/16 kg) Rest 60 seconds 60 Seconds of Strict Handstand Push-Ups (or L-Seated DB Press) Rest 60 seconds 60 Seconds of Strict Supinated-Grip Chest-to-Bar Pull-Ups Rest 60 seconds 60 Seconds of L-Sit Hold (try to accumulate 30-40 seconds within the minute) Rest 60 secondsNo need to log reps, but keep pushing through the full 60 seconds of work. Conditioning Every minute, on the minute, for 9 minutes (3 sets each) for max reps: Minute 1 – 30 seconds of Toes to Bar Minute 2 – 30 seconds of Double Unders Minute 3 – 30 seconds of Ring Dips Add up total reps over all 9 minutes If Single-Unders,...Read more