Strength Four rounds of: Back Squat (3-5 reps @ 20X1) Handstand Push-ups (Max Effort HSPUs) Rest 20 seconds between movements Rest 2-3 minutes between rounds Conditioning Complete as many rounds and reps as possible in 8 minutes of: 15 KB Swings (24/16) 30 Double-Unders (Sub 60 Single-Unders)Read more

8am: Boot Camp 50 rounds of …..????? 9am: Olympic Lifting with Coach Sergio -Movements to focus on will be decided in classRead more

Warm-Up: 3 rounds Shoulder Raises, 10 reps Shoulder Lateral Raises, 10 reps Air Squats, 10 reps with 5 second hold  True Push-Ups, 10 reps   Conditioning: CrossFit Open Workout 11.2   Complete as many rounds and reps as possible in 15 minutes of:   9 Dead lifts (155/100) 12 Push-ups 15 Box-JumpsRead more

A meeting of the minds…. scary, I know! The boys are planning where our new-and-improved Pull-Up Rig will go in the back of the gym. So many improvements being made to our already awesome space!   Strength 4 Rounds through Strength training Push Press (4 sets of 3-4 reps) Plank Hold (Hold on elbows for 60-90 seconds) Default will be on the elbows Push Press, 3-4 reps Rest 1:00 Plank Hold Rest 2:00 Conditioning Two sets for time of: 500m Row Wall Balls, 30 reps Toes to Bar, 20 reps Rest 5:00 between rounds. These are ALL OUT SPRINTS, treat them as such. Sub for Toes to Bar are either Knees to Elbows, or Hanging Knee RaisesRead more

Check out Coach and his new shoes he won from No Shave November!!! Looking good, Coach. Nice shoes! Strength Weighted Pull-ups (3-4 reps @ 21X0) Pull-ups (Max Reps @ 21X0) Weighted Pull-Ups, 3-4 reps Rest 10-15 seconds Un-weighted Pull-Ups, Max Reps Rest 3 minutes   Conditioning AMRAP 12 minutes of: Dips, 10 reps Box Jumps (24/20), 20 reps 50 Double-Unders or 100 Single-Unders Specify in notes/comments if Dips are Ring, Matador, or Box.Read more