Gentlemen, please don’t forget to submit your “After” photos if you participated in No Shave November!   Strength Four rounds today Bench Press (6-8 reps @ 20X1) Rest 90 seconds Toes to Bar (10 reps @ 1010) Rest 90 seconds   Conditioning In teams of two, complete as many rounds and reps as possible in 10 minutes of: 20 Wall Balls (20/14lbs) 200 Meter Run This workout will be conducted as a relay – Partner A must complete all 20 wall ball shots and the 200 meter run before Partner B can begin his/her wall ball shots.Read more

The day after Thanksgiving was a busy one for the noon class!   Strength Four sets today Back Squat (6-8 reps @ 30X1) Rest 90 seconds Single Arm Dumbbell Row (8-10 reps each @ 2111) Rest 90 seconds   Conditioning For time: 10 Ring Dips 1 Pull-Up 9 Ring Dips 2 Pull-Ups . . . and so on, down to, 1 Ring Dip 10 Pull-Ups The only modification for this workout will be pull-ups or negatives. If you don’t have pull-ups, no bands, no ring rows.Read more

  Mike G. and Mike G. hanging out before a workout!   Strength     Split Jerk (Take 15 minutes to work up to a heavy Split Jerk)   Conditioning Complete as many rounds and reps as possible in 15 minutes of: Wall Ball Shots (20/14lbs) x 10 reps Box Jumps (24/20″) x 20 reps Run 200 MetersRead more

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

  Doing getting in some reps with his son before Thanksgiving. Awesome shot!   Strength Five rounds today Clean Pull (Clean Pulls x 1.1.1) Rest 10 seconds between singles. Weight should exceed your 1-RM clean Rest 90 seconds Ring Rows (8-10 reps @ 2111) Get as horizontal as possible, pay attention to tempo, and keep your butt and gut tight throughout movement! Rest 90 seconds Conditioning Five rounds for time of: Power Clean x 5 reps (use 75-80% of your 1-RM Power Clean) Pull-Ups x 10 reps (chest-to-bar pull-ups for advanced athletes)Read more