Cristian working hard during the Friday workout. Have fun back in Cali, we’ll miss you!   Strength Clean (Work on Clean technique, build to heavy-ish clean)   Conditioning “Five-Minute Capacity Test” Complete as many rounds and reps as possible in 5 minutes of: 5 Squat Cleans (135/95 lbs.) 10 Burpees Over the Barbell Burpees do not need to be bar-facing   30-Day Ab Challenge: Day 22- 50 Crunches 35 V-Sits 42 Leg Raises 55 Second Plank HoldRead more

Courtney and Doug working for that stronger core!   Conditioning With a continuous running clock, perform the following: 0:00 – 1000 Meter Row 5:00 – 50 Burpees 10:00 – 30 Strict Pull-Ups 15:00 – 50 Wall Ball Shots (20/14#) 20:00 – 30 Box Jump Overs (24/20″) 25:00 – 800 Meter Run Goal is to try and complete the “work” each round. Feel free to track overall time if you’d like, and separate section times/weights in the comments section.   30-Day Ab Challenge: Rest Day!Read more

Reminder: There will be NO CrossFit Kids today!   Matt REALLY wanted to be on the website, so here he is perfecting that “External Rotation” exercise!   Boot Camp: 8am Olympic Lifting: 9am CrossFit Kids: CANCELLED for today   30-Day Ab Challenge: Day 20- 47 Crunches 32 V-Sits 40 Leg Raises 55 Second Plank HoldRead more

Announcement: There will be NO CrossFit Kids Class this Saturday, May 2nd   While most people sleep, Jeska and Jo look strong in our 5am CrossFit Classes! Great job, ladies!   Strength Romanian Deadlift (6-8 reps @ 3011) Please focus on keeping your core tight Rest 60 seconds Dumbbell External Rotations (8-10 reps each arm @ 2020) Rest 60 seconds   Conditioning Two rounds for time of: 500 Meter Row Hand-Release Push-Up x 20 reps Kettlebell Swings (24/16kg) x 30 reps 400 Meter Run Aim to complete KB Swings in no more than 2 sets   30-Day Ab Challenge: Day 19- 45 Crunches 30 V-Sits 38 Leg Raises 50 Second Plank HoldRead more

Our CrossFit Golden Endurance Crew had quite the view during their Tuesday Hill Runs!   Strength Four Sets Weighted Pull-ups (2-4 reps @ 21X0) Rest 60 seconds L-Sit (30-60 second hold) If you cannot do this consecutively, accumulate the time. These can be done from Pull-Ups Bars, Rings, or Kettlebells. Rest 60 seconds   Conditioning Complete as many rounds and reps as possible in 5 minutes of: 10 Pull-Ups 10 Wall Ball Shots (20/14 lbs.) Rest exactly 5 minutes, and then… As many rounds and reps as possible in 5 minutes of: 10 Toes to Bar 10 Jumping Lunges Modifications for Toes to Bar: – Heels above hips – Hanging Knee Raise – Laying Leg Raise Jumping Lunges = 5 each leg (Knee to Ab Mat is allowed)   30-Day Ab Challenge: Day 18- 42 Crunches 30 V-Sits 36 Leg Raises 50 Second Plank HoldRead more