ANOTHER week to test some 1-rep maxes! AND we get to run outside (because the weather will be amazing)? Greg and Ryan are ready. Let’s do it!   Strength Clean and Jerk (Take 15 minutes and build to heavy Clean and Jerk) Warm up squat for Clean, and practice footwork for Jerk! Get it!   Conditioning For time: 20 Shoulder to Overhead (135/95 lbs) 200 Meter Run 15 Shoulder to Overhead (135/95 lbs) 400 Meter Run 10 Shoulder to Overhead (135/95 lbs) 600 Meter Run Try to aim for no more than 3 sets on any round for your Shoulder to Overhead. Two sets would be preferred.Read more

Laura is getting so much better w her Olympic Lifts!! Conditioning The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cyclesRead more

Boot Camp: 8am Olympic Lifting: 9am CrossFit Kids: 9am Barbell Club: 10amRead more

Leslie and Leslie decided to squat facing each other on Thursday morning. They both PR’d today, too!   Strength Snatch (Take 12-15 minutes and build to a 1RM Snatch)   Conditioning For time: 1000 Meter Row 60 Kettlebell Swings (24/16 kg) 30 Ring Dips 600 Meter Run Try to get through your KB Swings in 3 sets or less. Sub for Ring Dips will be Matador or Box Dips.Read more

Master Mango recovering after a workout this week.   Strength Front Squat (Front Squat @ 20X1) * Set 1 – 50% of possible 1-RM x 5 reps * Set 2 – 75% of possible 1-RM x 3 reps * Set 3 – 85% of possible 1-RM x 1 rep * Set 4 – 90-95% of possible 1-RM x 1 rep * Set 5 – Test 1-RM * Set 6 (optional) – Exceed Set 5 weight Rest 2-3 minutes between sets   Conditioning Complete as many rounds and reps as possible in 7 minutes of: 7 Handstand Push-Ups 7 Front Squats (95/65 lbs) 7 Toes to Bar Modification for Handstand Push-Ups will be Seated Dumbbell Press. Weight can be heavy enough to get through 7 reps in no more than two sets.Read more