Andrew pulling the sled like a champion!   Strength 4 sets Bulgarian Split Squat (4-6 reps @ 41X1
) Rest 2-3 minutes between Conditioning Three rounds for time of: 50 Double-Unders 25 Air Squats 400 Meter RunRead more

Wheelbarrow races at CF Kids on Saturday!   Strength Deadlift (3 reps @ 20X0) * Set 1 – 50% of possible 3-RM x 5 reps * Set 2 – 75% of possible 3-RM x 3 reps * Set 3 – 85% of possible 3-RM x 2 reps * Set 4 – 90-95% of possible 3-RM x 1 rep * Set 5 – Test 3-RM * Set 6 (optional) – Exceed Set 5 weight for 3-RM Rest exactly 3 minutes between lifts PERFECT posture and mechanics Conditioning “Lucky Sevens” Complete as many rounds and reps as possible in 7 minutes of: 7 Box Jumps (24″/18″) 7 Burpees 7 Kettlebell Swings (24/16 kg)Read more

Some sled pulls from Saturday’s Boot Camp Strength 5 sets Bench Press (4-6 reps @ 20X1
) Rest 2-3 minutes between rounds Conditioning Three rounds for time of: Push-Ups x 40 reps 400 Meter RunRead more

There were TWENTY TWO people at the noon class on Monday. 22!   Strength Barski Clean (5 sets of 3 Cleans) Perform 3 consecutive cleans from the high hang position without straps. Rest 2 minutes between rounds Conditioning Complete as many rounds and reps as possible in 9 minutes of: 135/95 lb Ground to Overhead x 3 reps Ring Dips x 6 reps Toes to Bar x 9 repsRead more

Our first CrossFit Kids class was a huge success this past Saturday! We’re excited to see the program continue to grow. Thanks to everyone who made the first week so much fun, and thanks to Camilla for some AWESOME pictures!   Strength Three sets today Rest 1-2 minutes between movements and rounds Front Squat (4-6 reps @ 41X1
) Weighted Pull-ups (2-3 reps @ 2110
) Conditioning Five sets for times of: Wall Ball (20/14) x 15 reps Pull-Ups x 15 reps Rest 60 secondsRead more