Laura and Katie just hanging out doing some pull-ups!   Strength Five rounds of Strength Back Squat (4-5 reps @ 30X1) As heavy as possible today, while focusing on the Tempo! Rest 20 seconds Choose EITHER the Handstand Push-Ups OR Wall Climbs One of your WODify lines will be blank for today! Strict Handstand Push-Up (Aim for 10-15 reps) Wall Climb (4-6 reps) More advanced athletes can complete 2-3 Rope Climbs here Rest 2-3 minutes   Conditioning 1000m Row (Time) Max Effort 1000m RowRead more

We had a full house on Saturday for Boot Camp!   Strength Five sets Bench Press (4-6 reps @ 2111) Rest 30 seconds Double-Unders (60 seconds of Double-Unders) Use this as skill practice if you are not proficient with double-unders Rest 2-3 minutes   Conditioning Complete as many rounds and reps as possible in 10 minutes of: Renegade Rows (25/45) x 5 reps Chest-to-Bar Pull-Ups x 10 reps (5 bar muscle-ups for more advanced athletes) 100 Single Unders Renegade Row LinkRead more

Conditioning In teams of four, complete as many rounds and reps as possible in 24 minutes of: Run 200 Meters Push-Ups x 20 reps Walking Lunges with Dumbbells x 25 Yards Box Jumps x 20 repsRead more

Excited for a fun bunch of classes tomorrow. See you guys and gals in the morning!   Boot Camp: 8am Olympic Lifting: 9am CrossFit Kids: 9am Barbell Club: 10amRead more

  Yay, Mobility!   Conditioning Workout of the Day Five sets of: Row 500 Meters Rest 20 seconds Toes to Bar x 20 reps Rest 20 seconds Side Plank Left x 60 seconds Side Plank Right x 60 secondsRead more