The Golden Barbell Club had Bulgarian Wednesday this week, where they worked out in costume. They. Looked. Good.   Strength Four sets Weighted Pull-ups (2 reps of Weighted Pull-Up) Rest 30 seconds Strict Pull-Up (Max reps each time) Track largest single set, add other sets in comments. Be sure to note what assistance is used, if any. Rest 3 minutes Conditioning Three sets for max reps/calories: 60 seconds Row for calories 30 seconds Rest 60 seconds Kettlebell Swings (24/16kg) 30 seconds Rest 60 seconds Renegade Rows (50/35#) 30 seconds Rest Renegade Rows: One DB in each hand Left Row, Right Row, Push-Up = 1Aim for consistent scoring between rounds, not crash-and-burn!Read more

CrossFit Kids- CANCELLEDRead more

Dr. Dorian will be in on Wednesday 11.11.15  Neal is back at the gym, and his beard looks wonderful! Strength Unsupported Seated Strict Press (Five sets of 4-5 reps) Sit on a bench without back support and press the barbell from shoulder to overhead Rest 2-3 minutes between sets Conditioning Against a 7-minute running clock, complete: 500 Meter Row — As many rounds and reps as possible of: 5 Single Arm Press each arm (55/35 lbs) 10 Box Jump-Overs (24/20″) The 500m Row should be viewed as a “buy-in”, where athlete should move quickly, but be able to move right to workout after completing it.Read more

CrossFit Kids- 4:30pm Mobility- 5:00-7:00pm CrossFit Endurance- 5:30pm   Andrew rocked his heavy sets of squats to start off the week! Strength Snatch (5 sets of 1.1.1) Rest 5-7 seconds between singles Rest 2 minutes between sets Conditioning In teams of two, alternate sets to complete 3 each of: 10 Power Cleans (185/135 lbs) 400 Meter Run Cleans can be heavy, but fast singles should be manageable! Run is meant to be very fast each round.Read more