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

And here is Wendy from earlier in the week… starting off strong with her Bench Press… she’s lowering the weight under control… ANNNND her leg just lost it’s mind. Such a funny pic that Coach Ryan snagged!   Strength Four sets today Rest 60 seconds between movements and rounds Bulgarian Split Squat (6-8 reps each leg @ 30X1) Ring Push-Ups (Max effort)   Conditioning Four sets for max reps of: 45 seconds of DB Burpees (40/20 lbs.) (hands remain at sides during jump) 15 seconds of Rest 45 seconds of Sit-Ups 15 seconds of Rest   Pull-Up Challenge Day #26 Friday 9/12/14 Set of Max Effort Pull Ups (This is a test, if its still zero that is ok) 45 Negative Pull UpsRead more

  Today’s photos are all about Lisa! The first, is our very own Lisa S. winning yet ANOTHER CycloCross race!! The second, is the Bogeman with his best friend, Lisa B! (Sorry if you thought YOU were his best friend… it’s her)   Strength Clean (Six sets of 1.1.1) Rest 10 seconds between singles Rest 2-3 minutes between rounds (Yes, full squat cleans!)   Conditioning In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of: 135/95 lb. Hang Clean x 6 reps 24/20″ Box Jumps x 12 reps   Pull-Up Challenge Day #25 Thursday 9/11/14 Rest DayRead more

  Our very own John Hillyard just finished climbing the FINAL 14,000-foot mountain peak in Colorado! “All 58 peaks in 5 summers. The 58 peaks are those listed on the front page of 14er.com. 14er.com is a great reference site for those interested or currently doing 14ers.”He ended the adventure with his son Taylor, here pictured on Windom Peak. We’re so proud of you, John!   Conditioning Four sets for max reps of: Against a 5-minute running clock . . . Unbroken Pull-Ups x Max Reps 1 Full Lap around building 115/75 lb. Push Press x Max Reps Rest exactly 5 minutes between sets   For each set note number of pull-ups completed and number of push press completed.   Pull-Up Challenge Day #24 Wednesday 9/10/14 100 Push Ups 3 Sets of 15 Leg RaiseRead more

  Ben getting after some fulllll-depth squats!   Strength Five (maybe 6) sets today Bench Press (1 rep @ 20X1 tempo) Rest 3 minutes between sets above 85% of 1-RM (use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions) Perform the following reps and percentages: * Set 1 – 50% of possible 1-RM x 3 reps * Set 2 – 75% of possible 1-RM x 2 reps * Set 3 – 85% of possible 1-RM x 1 rep * Set 4 – 90-95% of possible 1-RM x 1 rep * Set 5 – Test 1-RM * Set 6 (optional) – Exceed Set 5 weight   Conditioning Complete as many reps as possible in 3 minutes of: Burpees!   Pull-Up Challenge Day #23 Tuesday 9/9/14 Set of Max Effort Pull Ups (This is a test, if its still...Read more