Luisa having some fun with her Side Planks on Thursday!   Strength Snatch + 2 Overhead Squats (Four rounds) Rest 2-3 minutes between sets   Conditioning Three sets for Max Reps/Cals of: 60 seconds of Toes to Bar 60 seconds of Dumbbell Ground to Overhead 60 seconds of Row for Calories Rest 60 seconds between sets Dumbbell Ground to Overhead will consist of one dumbbell per athlete. Ground to Overhead can be Snatch, Clean and Press, Clean and Jerk, just be efficient and safe. Athlete can switch hands as they see fit.Read more

If you think this is the 5:30pm class, it’s not. There were FOURTEEN athletes at the 5am class on Wednesday. 14.  Wow!   Strength Four rounds today Bench Press (4-6 reps) Rest 30 seconds Plank Hold (45 seconds each side) Default will be on the elbows Rest 60 seconds   Conditioning 5 Sets for Max Reps of Ring Dips: In 60 seconds, complete 10 burpees, then in remaining time, complete as many reps of Ring Dips as possible. Rest 60 seconds between sets Ring Dips are only for athletes who can do about 5-10 unassisted reps. Modifications for most athletes will be Matador or Box DipsRead more

We got our plank on this Monday. Nice work, everyone!   Strength Back Squat (5 x 5) Rest 2-3 minutes between sets, and do some work today! NO tempo work!   C 3 rounds for time: 30 Walking Lunges (15 each leg) 30 Sit-Ups 400 Meter Run Be sure to open the hips ALL the way in-between lunge steps.Read more

Family fun at Boot Camp on Saturday! (and you guys thought running with a medball was tough) Strength Clean and Jerk (Build to today’s heavy 1RM) Sets 1, 4 and 7 – x 3 reps Sets 2, 5 and 8 – x 2 reps Sets 3, 6 and 9 – x 1 rep Rest 1-2 minutes between sets   Conditioning Complete as many rounds and reps as possible in 6 minutes of: Burpees x 10 reps Shoulder to Overhead (115/75 lb) x 15 reps Pull-Ups x 20 repsRead more

Main – CrossFit Metcon (AMRAP – Reps) Five Sets of : 90 seconds of Rowing (For Calories) 30 seconds of Rest 90 seconds of Kettlebell Swings (for max reps 24kg/16kg) 30 seconds of Rest 90 seconds of Plank (from elbows) 30 seconds of RestScore is total reps of Calories and Kettlebell Swings.Read more