Announcement: There will be NO i99 Session tonight, 5/14/15 Our CrossFit Endurance group had a big turn-out for the Tuesday session! Here’s a picture of the crew getting after their “cookie” to wrap up the day!   Strength Clean (Build to today’s heavy 1RM Clean) Take 15 minutes and build to a heavy, but not necessarily 1RM Clean or Power Clean   Conditioning Every minute, on the minute, for 15 minutes: Clean or Power Clean x 2 reps Burpees over Barbell x 4 reps Load can vary from minute to minute. Post total amount successfully cleaned.  Read more

Dr. Dorian will be in from 4:45-7pm. Alisha has only been here a few days, but already has her Cleans down. What a fast learner!   Strength 3 Rounds Bulgarian Split Squat (6-8 reps each leg @ 30X1) Rest 60 seconds Dumbbell External Rotations (6-8 reps each @ 2020) Rest 60 seconds   Conditioning In teams of three, with only one work station per team, and only one partner working at a time: Complete as many Wall Ball Shots (20/14#) as possible in 6 minutes. Rest/Transition 1 minute Row for as many Calories as possible in 6 minutes Team Score = Total Reps Wall Ball + Total Calories RowedRead more

Announcements: – There will be NO CrossFit Kids this week (Tuesday or Saturday). Sorry for any inconvenience, but next week we’re back on! – CrossFit Endurance is on at 5:30pm, as usual – Today is the FINAL DAY of the Ab Challenge Mike G. and Mike J. with their unbroken KB Swings on Monday afternoon!   Strength 4 sets Shoulder Press + 4 Push Press (One set = 1 Shouder Press right into 4 Push Press) Rest 60 seconds Strict Toes-To-Bar (8-10 reps) Modification for Strict Toes-To-Bar can be TTB with a slight kip, “Strict” Hanging Knee Raise, or “Strict” Laying Leg Raise Rest 60 seconds   Conditioning Complete as many rounds and reps as possible in 8 minutes of: 135/95 lbs Hang Power Clean x 5 reps Pull-Ups x 10 reps Hand-Release Push-Ups x 15 reps Hang Power Cleans should be unbroken every round Please complete push-ups near Clean...Read more

Has anyone else felt like this after the last few days of the 30-Day Ab Challenge? Only two days left, everyone. Keep it up, you’re almost there!   Strength 5 Sets Snatch (1.1.1) Rest 5-7 seconds between singles Rest 2 minutes between sets   Conditioning In teams of two, partners alternate to complete 5 sets each of: Overhead Squat x 5 reps (Goblet squats for individual till working on OHS mobility) Kettlebell Swings (32/24kg) x 10 reps Double-Unders x 20 reps Choose a weight that will challenge you, but that you should still be able to complete the 5 reps of OHS and 10 reps of KBS unbroken. Sub for DU’s is 60 singles.   30-Day Ab Challenge: Day 29- 65 Crunches 45 V-Sits 54 Leg Raises 90 Second Plank HoldRead more

Reiko always has such strong lock-outs!   Conditioning In teams of two, with only one partner working at a time, complete: 100 Burpees 100 Dumbbell Ground to Overhead (45/25#) 100 Box Jump Overs Teammates may partition reps however they’d like, but the non-working partner must be in the designated resting position in order for the reps to count torwards their total. Designated resting positions: Burpees – Dumbbells extended overhead Dumbbell Ground to Overhead – Hanging from a Pull-Up Bar Box Jump Overs – Plank from Elbows   30-Day Ab Challenge: Rest Day!Read more