Mobility: 5-7pm CrossFit Endurance: 5:30pm   Happy Tuesday, from Erin, Erin, and Eryn!!   Strength Three rounds Overhead Squat (8-10 reps @ 30X1) Rest 2 minutes Weighted Pull-ups (3-5 reps @ 21X0) Complete either weighted pull-up or Muscle-ups Rest 2 minutes Muscle-ups (Max reps) Track largest set completed   Conditioning Four rounds for time of: 15 Pull-Ups or 5 Ring Muscle-Ups 30 Wall Balls (20/14 lbs) 60 Double-Unders Sub for Double-Unders is 120 single-undersRead more

Lee showing her awesome balance during Bulgarian Split Squat day!   Strength Clean and Jerk (Take 15 minutes to build to today’s heavy single) Athletes should first aim to move with good technique. Experienced athletes may attempt to hit new 1RM.   Conditioning Three sets, for max reps, of: Complete as many reps as possible in 60 seconds of: 135/95 lbs. Ground to Overhead Rest 3 minutes between sets Snatch, Clean and jerk, it’s all good.Read more

John, one of our newer members, showing us all what a good lockout looks like!   Conditioning: Deck of Cards!!Read more

Announcement: CrossFit Kids will be cancelled for today. Sorry for any inconvenience!   Annie with her Push Press during the Friday workout!   Boot Camp: 8am Olympic Lifting: 9am CrossFit Kids: CancelledRead more

Top picture shows two of our newest members, Patrick and Pat. Welcome aboard, dudes! Bottom picture shows everyone’s favorite movement, those Bulgarian Split Squats. Conditioning: Three (3) sets for max reps of: 60 seconds of Wall Ball Shots (20/14 lbs) 60 seconds of Push Press (75/55 lbs) 60 seconds of Kettlebell Swings (24/16 kg) 60 seconds of Rowing for Calories Rest 60 seconds The goal here is to pick weights where the athlete can keep moving for the majority of the 60 second rounds!Read more