Wall Climbs w our friends! HAPPY MAY 1st!! (This year is FLYING by, huh?!) Strength Snatch (Take 15-20 minutes to build to a heavy single)   Conditioning Complete as many rounds and reps as possible in 9 minutes of: 3 Power Snatches (135/95 lb) 6 Handstand Push-Ups 9 Ring DipsRead more

Coach Noah, just hanging out during Shoulder Press. He took an exercise racing class with everyone else yesterday! It was awesome!   Warm-up Warm-Up Below is only SUGGESTED. Coach leading class has complete discretion to suggest something different. Over 15 minutes, complete the following work, in any order. Row 750m 30 KB Swings (lighter than workout) 10 Walking Inch Worms *with push-up 3 minutes of lower body mobility 3 minutes of upper body mobility (Lax ball, roller, bands, etc) Then: Spend 5-7 minutes preparing for your workout   Conditioning AMRAP #1 Complete as many rounds and reps as possible in 7 minutes of: 10 Burpees 100 Meter Run Rest 3 minutes, and then . . . AMRAP #2 Complete as many rounds and reps as possible in 7 minutes of: Kettlebell Swings (24kg/16kg) x 15 reps Push-Ups x 10 reps Rest 3 minutes, and then . . . AMRAP #3...Read more

Oh, that’s just Coach Lacey. Getting pushed like a wheelbarrow. By one of our athletes. During CrossFit Kids! 🙂   Strength Shoulder Press (Sets at @ 20X1
 Tempo) Set 1 – 5 Reps Set 2 – 3 Reps Set 3 – 3 Reps Set 4 – 2 Reps Set 5 – 2 Reps Set 6 – 1 Rep Set 7 – 1 Rep Set 8 – 1 Rep Rest 2 minutes between sets. Use time to mobilize lower body Conditioning Four rounds for time of: Double-Unders x 50 reps Wall Balls (20/14) x 15 reps Toes to Bar x 10 reps Double-Under sub is 100 single-undersRead more

Tim throwing down at his Olympic Weightlifting Competition a few days ago!   Strength 4 rounds today Rest roughly :90 between movements and rounds Overhead Squat (4-6 reps @ 20X1
) Keep the weight light. Priority is full depth, and weight on heels. Weighted Pull-ups (Max reps @ 2110)   Conditioning Three rounds for time of: Front Squats x 8 reps 400 Meter Run (Barbell originates from the ground – no racks. Recommended weights are 185/135 lbs, but athletes are encouraged to scale up. The eighth rep should be a battle.)Read more

Boot Camp: 8am Olympic Lifting: 9am CrossFit Kids: 9am!Read more