Danny, squatting all of the weight.   Strength Five sets Snatch Balance + 3 Overhead Squats (5 sets of 4 reps)   Conditioning For time: 115/75 lb. Power Snatch x 12 reps 30/24″” Box Jumps x 12 reps 115/75 lb. Power Snatch x 9 reps 30/24″ Box Jumps x 9 reps 115/75 lb. Power Snatch x 6 reps 30/24″ Box Jumps x 6 reps Run 600 MetersRead more

CrossFit Kids- 4:30pm Mobility- 5-7pm CrossFit Endurance- 5:30pm i99 Gymnastics- 7pm Coach Ryan having some fun pushing some sleds w Coach Bogie there for motivation!   Strength Back Squat (2-4 reps @ 30X1) Rest 60 seconds Single Arm Dumbbell Row (12-15 reps @ 2111) Rest 2 minutes   Conditioning 800m Run (Time) Max Effort 800m Run Note time as soon as both feet get back inside of the gym. Then, immediately begin… Three rounds of: Double-Unders x 30 reps Kettlebell Swings (24/16kg) x 20 reps Handstand Push-Ups x 10 reps Modifications: Double-Unders- 90 single-unders HSPU- 10 Seated DB Press or 5 Negatives Track TOTAL workout time, no need to subtract run time.Read more

Unfortunately, Dr. Dorian will NOT be in this week. Coach and Stephan getting after the workout “Tail Pipe”. Based on Stephan’s smile, we’re guessing this was the first round.   Strength Four sets Push Press (3-5 reps) Rest 2-3 minutes   Conditioning Every minute, on the minute, for 16 minutes: Even minutes – Burpees x 10 reps Odd minutes – Power Cleans x 5 reps Track weight used for Power Cleans, aim to make them touch-and-goRead more

CrossFit Kids- 4:30pm Mobility- 5:00-7:00pm CrossFit Endurance- 5:30pm Team CastRow getting after it!   Strength Front Rack Lunge (8-10 reps each leg @ 2011) Alternate legs Rest 60-90 seconds Turkish Get Up (2-3 Reps each arm) Rest 60-90 seconds Side Plank (30-45 seconds each side) Rest 60-90 seconds   Conditioning “Tail-Pipe” In teams of 2, complete 3 rounds each of: – Partner 1: Rows 250m – Partner 2: Holds 2 Kettle bells racked beneath your chin while Partner 1 rows.Read more

Congrats to all of our athletes and friends who turned up for the ERock race on Saturday! And a special Congrats to Lisa and Derek Strong, who WON the Coed ERock event!   Strength Bench Press (Build to today’s heavy 1RM) Set 1: x 3 reps Set 2: x 2 reps Set 3: x 1 rep Set 4: x 1 rep Rest 2-3 minutes between sets   Conditioning Four rounds for max reps of: 60 seconds Row for Calories 60 seconds Push-Ups 60 seconds Strict Pull-Ups (Modification: Negatives) 60 seconds of RestRead more