Josh and Fran are both recovering from surgeries (to improve injuries sustained prior to CrossFit!), but have been coming to the gym just as often as they did before. It’s great how athletes are able to work with their coaches to modify movements and still get in a great workout! Infinitely scaleable!   Strength Three sets Dumbbell Walking Lunge (20 steps @ 1010) Go as heavy as you can while holding a steady tempo and not stopping for all 20 steps Rest 60 seconds Plank Hold (30-45 seconds each side) Default will be on the elbows Side plank, 30-45 seconds each side Rest 60 seconds   Conditioning For Time: 400 Meter Run 30 Front Squats (Heavy) 30 Burpees 400 Meter Run Challenge yourself by going as heavy and high as you can handle. The weight you select should be heavy enough to require you to break the 30 reps into 3-5...Read more

Conditioning In teams of two, complete as many rounds and reps as possible in 30 minutes of: “Dissecting Kelly” 400 Meter Run 30 Box Jumps (24″/20″) 30 Wall Ball Shots (20/14 lbs.) Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 Box Jumps, Partner A will perform 30 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes.Read more

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

Our very own Tim C. back-squatted 570lbs this week. GREAT JOB, Tim!   Gymnastics Spend 15 minutes working on a gymnastics skill of your choice   Conditioning CrossFit Games Open 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55#Read more

Mase and his big brother Brody got to work out together on Tuesday! It’s so fun to see families train at the same class. Nice job, boys!   Strength Five sets today Power Clean (1.1.1) Push towards 80-90% of your 1RM by that last set if you’re feeling strong today Rest 2-3 minutes between sets   Conditioning Every minute, on the minute, for 16 minutes: Even minutes – 10 Heavy Kettlebell Swings (32/24kg) Odd minutes – 10 Burpees All KB Swings should be unbroken, and please keep proper form as your number one priority. (Just log the weight used for KB Swings) Burpees are meant to be an all-out sprint every round.Read more