Dr. Dorian will NOT be in tonight (9.30.15) Heidi did a great job on her Dumbbell reps during Tuesday’s workout! Strength Back Squat (3 sets of 5 reps) Rest 3 minutes between working sets Conditioning Two sets of: Against a 5 minute running clock, complete: 500 Meter Row 50 Kettlebell Swings (24/16 kg) Pull-Ups x Max reps (Muscle Ups for more advanced athletes) Rest 5 minutes between setsRead more

CrossFit Kids- 4:30pm Mobility- 5:00-7:00pm CrossFit Endurance- 5:30pm The 9am crew is known for taking a full 400m walking lap together after their workouts. Great active recovery! Strength Five sets Push Press (2-3 reps) Rest 2-3 minutes between working sets Conditioning In teams of two, alternate sets to complete four each of: 10 Dumbbell Ground to Overhead (50/35#) 10 Box Jump Overs (24/20″) 300 Meter Run DB Ground-to-Overhead should be broken up as 5 reps each armRead more

Check out some of the Yoga Crew from Sunday night!   Gymnastics/Skill Work Three sets, not for time, of: 30 Double-Unders Handstand Push-Ups x 7-10 reps Kettlebell or Dumbbell Snatch x 5-7 reps each arm   Modifications: – Double-Under- :30 of Double-Under Work – HSPU- 4 Negatives, 3 Wall Climbs, 7-10 Seated Dumbbell Press   Conditioning Complete as many rounds and reps as possible in 10 minutes of: 5 Chest to Bar Pull-Ups 10 Ball Slams (50/30#) 15 Ring Dips   Modifications: Chest to Bar Pull-Ups- Chin-over pull-ups Ring Dips- Matador or Box DipsRead more

CrossFit- 9:00am and 10:00am Yoga- 5:00pm “Who Is That” number 7 takes us to an athlete who typically trains in the mornings. Any guesses?   Conditioning In teams of two, partners alternate task to complete 10 rounds of: 10 Toes to Bar 10 Burpee Box Jump Overs (24/20″) 300 Meter RunRead more

There will be NO CrossFit Kids tomorrow (9.26.15). Welcome back, Marc! We missed you!   Boot Camp: 8am Olympic Lifting: 9am CrossFit Kids: CANCELLEDRead more