COACH RYAN COMES BACK THIS WEEK!!!      8am: Boot Camp 9am: Olympic Lifting with Coach Tom Focus- The Squat Snatch: “The Pull” and Speed Under the Bar   Boot Camp Conditioning In teams of 3- Row 2000m (as team) THEN Complete 10 down to 1 of DB Walking Lunges, each leg (each partner) THEN Complete 10 down to 1 of Pull-Ups (each partner) THEN Complete 300 Double-Unders or 600 Single-Unders (as team)Read more

  Hey friends, check out our newest toys. TWO 30# Med Balls and one 24# Med Ball. You’re welcome, and…. we’re sorry   Conditioning: Deck of Cards! Hearts: Wall Balls Diamonds: Box Jumps Spades: Sit-Ups Clubs: Dips (Ring, Matador, or Box/Bench) Jokers: 400m RunRead more

HAPPY NEW YEAR to our CrossFit Golden Family!! Strength Shoulder Press 4 Sets of 10 Reps Conditioning 3 Rounds for Time: Hang Power Clean (135/95) – 15 Reps Burpees – 15 Reps   Note from Coach Tom: Team, some of you may have noticed that over the past few weeks, we’ve done a few workouts with Hang Cleans and Burpees. Maybe you even thought, “What? Again?” I completely understand that reaction, but let me provide you with a bit of insight into the mind of your coach. My goal is to help athletes I coach increase their Work Capacity and get to know their bodies. That means, that if we do the same type of movement in consecutive weeks, I would hope that you would become more confident with the technique of that particular skill, but also start to learn more about your ability to handle certain weights. We’ve got...Read more

Main – CrossFit Conditioning Metcon (AMRAP – Reps) TABATA: Air Squats (pause at bottom) Rest 3 minutes TABATA: Push-Ups (pause at top of plank) Rest 3 minutes Tabata: Sit-Ups Notes – Workout will last 18 minutes – Tabata = 20 seconds of work/ 10 seconds of rest for 8 rounds of the specified movement – Score (in Wodify) will be combined lowest number of reps gained in a 20 sec round of the Three Tabatas. Example: If for air squats 20-19-18-17-16-14-13-12, your score for the squat tabata would be 12) Then for Push-ups its 20-19-18-14-14-14-13-14, your score for the push-up tabata would be 13) Then for sit ups 15-15-15-15-14-15-15-15, your score for the sit up tabata would be 14) Score for Workout: 39 (12+13+14)Read more

Ryan and Hailee… enough with your world travels. We miss you!!! Main – CrossFit Weightlifting Front Squat (5×5 Reps at 80%) Metcon Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP: 10 Sumo Deadlift High Pull (115/75) 10 Shoulder to Overhead (115/75) 10 Jump SquatsRead more