CrossFit Kids- 4:30pm Mobility- 5:00-7:00pm CrossFit Endurance- 5:30pm (at the track)   Liz and Nichole were almost outfit twinsies on Monday!   Conditioning In teams of three, perform three rounds each for time of: Row 800 Meters Run 400 Meters 20 Toes to Bar Teammates roll through this in congo-line fashion, jumping onto the Concept 2 erg as soon as the teammate in front of them is off and has begun the 400 meter run. Standard modifications for Toes to Bar. The “Team” time is when the third partner finishes their final Toes to Bar.Read more

Rumor has it we might be hitting a Deadlift Cycle now… Let’s go! Nicole looks strong with her overhead lockouts! Strength Deadlift (5 set of 6 reps) Five sets of 6 reps Rest 2-3 minutesBuild load over the course of the five sets. Conditioning Christine (Time) 3 Rounds for time: 500m Row 12 Deadlifts, bodyweight 21 Box Jumps, 20″ Aim to complete DLs in no more than 2 setsRead more

CrossFit- 9:00am and 10:00am Yoga- 5:00pm   Devora looks great when that barbell goes up overhead!   Conditioning In teams of two, complete as many rounds and reps as possible in 30 minutes of: 400 Meter Run 30 Kettlebell Swings (32/24 kg) 20 Box Jump-Overs (24″/20″) Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 Kettlebell Swings, Partner A will perform 20 Box Jump-Overs, and Partner B will run 400 meters – and so on for 30 minutes. The run will count for 1 rep, meaning each round consists of 51 total reps.Read more

Remember the new schedule with Boot Camps now at 8 AND 9am on Saturdays and Olympic Lifting pushed back to 10am starts today! CrossFit Kids will still be held at 9am. Sarianna crushed Friday’s workout with Rowing and Thrusters!   Boot Camp- 8:00am and 9:00am CrossFit Kids- 9:00am Olympic Lifting- 10:00am  Read more

Check out Matt K. showing off his awesome Overhead Squats in his new shoes! Conditioning CrossFit Games Open 15.5 (Time) For Time: 27 Calorie Row 27 Thrusters, 95# / 65# 21 Calorie Row 21 Thrusters, 95# / 65# 15 Calorie Row 15 Thrusters, 95# / 65# 9 Calorie Row 9 Thrusters, 95# / 65# OR CrossFit Games Open 15.5 Scaled (Time) For Time: 27 Calorie Row 27 Thrusters, 65# / 45# 21 Calorie Row 21 Thrusters, 65# / 45# 15 Calorie Row 15 Thrusters, 65# / 45# 9 Calorie Row 9 Thrusters, 65# / 45#Read more