Kirk on Hang Clean day!   Strength Shoulder Press (2-3 reps @ 20X1) Rest 2-3 minutes between sets. Use this time to work on hip mobility and glute activation.   Conditioning Five rounds for time of: 115/75 lb. Push Press x 10 reps Double-Unders x 30 reps This workout is meant to be fast. Push Press should be unbroken, Jump Ropes should be as close to unbroken as possible.   30-Day Ab Challenge: Day 17- 40 Crunches 25 V-Sits 34 Leg Raises 45 Second Plank HoldRead more

Megan with an awesome lockout for the workout on Monday!   Conditioning Workout #1 Every minute, on the minute, for 12 minutes, perform: Hang Clean or Hang Power Clean x 2 reps Build to a heavy double, track the heaviest weight that was successfully done for two reps   Workout #2 Every minute, on the minute, for 12 minutes, perform: 10 Kettlebell Swings (24/16kg) 5 Burpees Track your KB Weight, aim to successfully complete all 12 rounds   30-Day Ab Challenge: Day 16- 37 Crunches 25 V-Ups 32 Leg Raises 45 Second Plank HoldRead more

Vicki looked STRONG doing her Deadlifts last week!   Conditioning Five sets for time: Single-Arm DB Snatch + 2 Lunge Steps w/DB Overhead x 10 reps Pull-Ups x 15 reps Run 400 Meters Rest 3-4 minutes between sets In comments section, track: – Dumbbell Weight used (5 each arm) – Pull-Up Modification (if any) – Rest selected between res (3 or 4 min) Total workout time should be logged   30-Day Ab Challenge: Day 15- 35 Crunches 21 V-Ups 30 Leg Raises 40 Second Plank HoldRead more

Amanda just crushed the Friday workout that had Goblet Walking Lunges in it!   Conditioning For time: Row 1000 Meter — 30 Pull-Ups 40 Burpees 50 Wall Balls (20/14#) — 800 Meter Run   30-Day Ab Challenge: REST DAY!Read more

Mike has been back to hang out with us lately, and his Deadlifts still look awesome!   Boot Camp: 8am Olympic Lifting: 9am CrossFit Kids: 9am   30-Day Ab Challenge: Day 13- 32 Crunches 20 V-Sits 28 Leg Raises 40 Second Plank HoldRead more