Everyone loves a good Wall Climb warm-up!   Strength 4 sets today Rest 90 seconds minutes between movement and rounds Single Arm Dumbell Press (4-6 reps each arm) L-Sit (Tuck to Extension x 7-10 reps @ 1212) For tracking here, just write what modifications you did, if any. For 4 sets of 10 reps, just enter 10 reps   Conditioning Rounds of 15, 12 and 9 reps of: 185/125 lb Power Clean Handstand Push-Up Weight can be heavier today, but form must stay near-perfect throughout. No reverse-curling the bar!Read more

  Christie warming up the 6:30pm class in our awesome outside matted area!   Strength Turkish Get Up (Three sets of 2 reps each arm)   Conditioning Four sets of: 20 Kettlebell Swings (24/16 kg) 20 Wall Ball Shots (20/12 lbs) 300 Meter Run Rest 4 minutesRead more

  Megan leading a class through some warm-up drills!   Strength Back Squat (Build to today’s heavy 1RM) *Set 1 – 3 reps *Set 2 – 2 reps *Set 3 – 1 rep *Set 4 – 3 reps (exceed set 1 weight) *Set 5 – 2 reps (exceed set 2 weight) *Set 6 – 1 rep (exceed set 3 weight) Rest 2-3 minutes between sets and use the time to work shoulder mobility   Conditioning Complete as many rounds and reps as possible in 10 minutes of: 5 Man-Makers (40lb/20lb) 10 Pull-Ups 15 Box Jumps (24″/20″) Try to make the Man-Makers as close to unbroken as possibleRead more

  Boot Camp: 8am Olympic Lifting: 9am CrossKids: 9am Barbell Club: 10am: Tubing: 12pm We will meet at Lionsgate park at noon. Greg will have all the tubes with him ready to go. Don’t forget your sunscreen, towel, and shoes if you would like! Also, a reminder that Buffalo Bill Days will be going on throughout the Downtown, so parking could be more challenging.   Read more

ANNOUNCEMENT: There will be NO CrossFit Kids tomorrow morning at 9am!  Yuka and Allison during the Thursday workout!   Strength Push Press (Build to today’s 1-RM Push Press) 15 minute time cap today. Let’s PR!   Conditioning Four sets for max weight – without dropping the barbell until the set is completed: Deadlift x 9 reps Front Squat x 6 reps Shoulder to Overhead x 3 reps Rest 3 minutes   Of the four sets, use the first two as more of a warm-up. Go for it on the last 2 rounds, and track those weights.Read more