Coach Ryan and our gym mascot. The Bogeman!   Strength Weighted Pull-ups (Build to today’s heavy 1RM) In six attempts or less, find your 1-RM Weighted Pull-Up Rest at least 2-3 minutes between attempts, and spend that time working on hip mobility, glute activation and foam rolling.   Conditioning Complete as many rounds and reps as possible in 10 minutes of: Pull-Up Complex (2 Strict + 4 Chest-to-Bar + 6 Kipping) Run 200 Meters If you are participating in the Pull-Up Challenge, your workout will replace the pull-ups with 10 Medium-weight Pendlay rows per round. It’s your rest day from Pull-Ups. Enjoy it!   Pull-Up Challenge REST DAY!Read more

  Some of our athletes doing their Toes-To-Bar!   Strength Four sets today Front Squat (4-6 reps @ 30X1) Rest 20 seconds Tall Box Jumps (5 Jumps) Rest 3-5 seconds between each jump, and step down after each jump Rest 2 minutes between rounds   Conditioning Five sets for max calories/reps of: 30 seconds of Rowing (for max calories) 30 seconds of Rest 60 seconds of Kettlebell Swings (24/16 kg) Rest 2 minutes Combine total calories rowed + reps of KB swings for one grand total. Try to keep moving through most of the KB Swings. No more than 2 breaks per minute, ideally.   Barbell Club Programming for Tuesday August 26th Front Squat: 85% x2 x6 sets Snatch + Hi-Hang (mid-thigh) + Below Knee Hang: Find heavy single of full complex in 4-5 working sets Then, 2 de-load sets of full complex at 85% of heavy single Power Clean +...Read more

Jen doing some dips with Bogey as her bodyguard. He’s such a protective Gym Mascot!   Strength Clean and Jerk (Take 15 minutes to build to a 1-RM)   Conditioning Five rounds for time of: 135/95 lbs Shoulder to Overhead x 5 reps Toes to Bar x 10 reps Double-Unders x 20 reps Pick a weight that is medium in difficulty, and that can be done unbroken. Bar will begin on the ground. Clean it to your shoulders, please. Today is not a day to “struggle” through double-unders, instead, do 60 single-unders.   Pull-Up Challenge Day#8 45 Negatives Pull Ups (9 sets of 5) 3 Max Effort Flexed Arm Hang 20 Inverted RowsRead more

For those of you who are still interested in Mountain Biking tomorrow at Buffalo Creek, email Greg for meeting location. Riding will begin at around 2pm, and should be done by 5-6pm! [email protected]   Have a great weekend, everyone!   Boot Camp: 8am Olympic Lifting: 9am CrossFit Kids: 9am Barbell Club: 10amRead more

Coach Ryan taking a class through more mobility!   Strength 4 rounds today. 90 seconds between movements and rounds   Dumbbell Walking Lunge (20 total steps) Ring Rows (8-10 reps @ 2111)   Conditioning In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 15 minutes of: 10 Toes to Bar 20 Air Squats 100 Meter Run   Full depth and fully open hips at the top of every squat. Please don’t rush that range of motion.   Pull-Up Challenge Day #5 Friday 8/22/14 Set Max Effort Push Ups 5 sets of 25% of that Max Effort (if you got 20 you would do 5 sets of 5)Read more