Big Jim hasn’t climbed a rope since he 6 years old. Now he’s doing this. Pretty cool!   Strength Four rounds 90 seconds rest between movements and rounds Back Squat (3-5 reps @ 30X1) Strict Pull-Up (Max Reps @ 21X0) Use Supinated Grip today. It’s important to follow tempo here, abide by the 1 second pause at the bottom – ensure full extension   Conditioning For time: 40 Wall Balls (20/14lbs) 300 Meter Run 20 Burpees 300 Meter Run 40 Wall BallsRead more

Just a few more fun pictures from our Friday morning Halloween costume workout!   Conditioning In teams of four, perform 3 rounds each, advancing to the next station only once the team member in front of you has moved on (congo-line style): 15 Box Jump-Overs (24″/20″) 20-Meter Bear Crawl with Dumbbells 25 Kettlebell Swings (32/24 kg) 30 Wall Ball ShotsRead more

I’d say our 9am crew knows how to have a good time! Happy Halloween!   Boot Camp: 8am Olympic Lifting: 9am CrossFit Kids: 9am Barbell Club: 10amRead more

  This week was the first time some people had climbed a rope in years, or for some…. ever! Great job, everyone. Jerry, looking good!   Strength Four sets today 90 seconds between stations and rounds Front Squat (5 reps @ 21X1) Dumbbell External Rotations (10-12 reps each arm @ 2020)   Conditioning For time: Row 1000 Meters Overhead Walking Lunge x 20 steps (45/25 lbs) Burpees x 30 reps Overhead Walking Lunge x 20 steps (45/25 lbs) Run 800 MetersRead more

The CrossFit Golden Crew getting after it on Bench Day!   ATTENTION FRIENDS! We will be having an additional COSTUME WOD on Friday, meaning you can dress up to work out at 9am and 5:30pm!!!   Strength Hang Snatch + Snatch (Five sets – Rest as needed between sets)   Conditioning Annie (Time) 50-40-30-20-10 Double-unders Sit-ups Goal is for this workout to be fast! Modifications will be 2x Singles, not 3x like usual.Read more