The Bognaski Crew on Saturday!! Dad working out, mom judging, and the boys cheering him on. Good stuff!!   Strength Four sets of strength today Shoulder Press (3-5 reps @ 21X1) Rest 2-3 minutes Working on lower body mobility during rest periods Conditioning Complete as many rounds and reps as possible in 12 minutes of: 6 Handstand Push-Ups 9 Dips 12 Toes to Bar   Sub for HSPU will be: 3 Wall Climbs or 4 Partial Wall Climbs to Shoulder Tap Dips can be Box, Matador, or Ring Toes to Bar modification are: Knees to Elbows Hanging Knee Raise Laying Leg RaisesRead more

  We had a great turnout to Saturday Boot Camp. Hope you guys and gals had fun! Strength Five sets of Strength today Back Squat (2-3 reps @ 30X1
) Rest 15-20 seconds Weighted Push-Up (3-5 reps) This movement is typically performed with plates placed on the back of the athlete. Be sure to lock out each rep fully, including the last one of each set. Friends can help load plates onto and off of the backs of the athlete. Conditioning 
Four sets for max reps of cleans against a 2-minute running clock, with 2 minutes of rest between sets: Row 250 Meters Squat Cleans (135/95 lbs) If more than 10 athletes, simply split the group on 2 minute staggers. Once one athlete gets off of the rower, the other athlete can sit down and prepare to start their round on the 2:00 mark.Read more

The boys killing it during their Thursday Boot Camp “Bro Sesh”   FYI, Coach Tom is coaching in the morning. Stoked to see you guys!   Boot Camp: 8am Olympic Lifting: 9amRead more

  Good luck today, friends!   Conditioning CrossFit Games Open 14.2 (AMRAP – Reps) 0:00 – 3:00 2 Rounds of: 10 Overhead Squats, 95# / 65# 10 Chest-To-Bar Pull-ups 3:00 – 6:00 2 Rounds of: 12 Overhead Squats, 95# / 65# 12 Chest-To-Bar Pull-ups 6:00 – 9:00 2 Rounds of: 14 Overhead Squats, 95# / 65# 14 Chest-To-Bar Pull-ups The ladder will ascend every 3-minutes until the athlete can not complete the ladder.Read more

A few months ago, Big Jim couldn’t get a complete lock-out due to mobility and range of motion restrictions. This picture was taken during the final round of his workout yesterday. Not bad at all, sir! Strength 4 rounds of Strength Training today Rest 15-20 seconds between movements, rest 2 minutes between rounds. Weighted Pull-ups (2-3 reps @ 21X0
) Strict Pull-Up (Max Reps @ 20X0
) L-Sit (30-45 seconds (accumulated)
)   Conditioning Complete as many rounds and reps as possible in 10 minutes of: Deadlift x 1 rep Hang Power Clean x 1 rep Front Squat x 1 rep Push Press x 1 rep (You must perform 5 burpees any time the weight settles on the ground. Loading: Men=115 lbs, Women=75 lbs) You read that right, any time you need to let go of the bar, that’s 5 burpees! If you let go of the bar after the Hang Power Clean, you do NOT...Read more