Did you see our gym renovation! It looks awesome!   Warm-up Take 15 minutes and practice gymnastics skills of your choice – Muscle-Ups, Kipping/Butterfly Pull-Ups, Toes to Bar, Hollow Rocks, Pistols, Handstand Push-Ups, Ring Dips, Double-Unders, etc. One method is to choose three exercise and perform a skill set. For example: “Three sets, not for time, of: Muscle-Ups x 3-5 reps Handstand Walks x 5 Meters Pistols x 3-5 reps each leg”   Conditioning Tabata Mash-Up Complete Eight Sets of “20 seconds of work, 10 seconds of rest” for each of the following exercises: Kettlebell Swings (24/16) Push-Ups Sit-UpsRead more

  School is starting up again soon, so we will be switching back to our CrossFit Kids School Year schedule starting tomorrow: Tuesday: 4:30pm Thursday: 4:30pm Saturday: 9am   Conditioning CrossFit Games 2012 Regionals Event 4 For time (or as many reps as possible in 20 minutes): 50 Back Squats (135/95 lbs) 40 Pull-Ups 30 Shoulder to Overhead (135/95 lbs) 50 Front Squats (85/65 lbs) 40 Pull-Ups 30 Shoulder to Overhead (85/65 lbs) 50 Overhead Squats (65/45 lbs) 40 Pull-Ups 30 Shoulder to Overhead (85/65 lbs) Try and keep the weight as prescribed, and work through as much as possible within the time cap.Read more

  Guess who is back in town from Salmon Fishing for the summer!!!   Boot Camp: 8am Olympic Lifting: 9am CrossFit Kids: 9am  Read more

  The Bogeman has recently PR’d his Box Jump and can clear the lower gate. So, when there’s 40+ people in the gym in the evenings, we need to keep him safe in the office. Here’s what we’ve come up with so far! Happy Friday!   Strength Three sets today Rest 60 seconds between movements and rounds Dumbbell Walking Lunge (20 total steps) Pull-ups (Strict – Max Reps) Keep these strict! Numbers may decline over the three rounds   Conditioning Six sets for max reps of: 95/65 lb Barbell Thrusters x 30 seconds Rest 30 seconds 20/24″ Box Jump Overs x 30 seconds Rest 30 seconds Keep one running count of total reps the entire workoutRead more

  Wednesday morning during handstand push-ups, Dana got a bad cramp in his foot. What did he do? He kicked off his shoes and kept going! Awesome!   Strength 5 rounds today Deadlift (3-5 reps) Push-Up (15-20 reps @ 10X0) Only rest 20 seconds between movements, but 2-3 minutes between rounds   Conditioning For time: Row 1000 Meters 50 Kettlebell Swings (24/16kg) Run 800 Meters Break down the swings appropriately, please. Don’t crash and burn. On the row and run, be smart! Comfortable pace to start, and bring each home fast!Read more