Our new climbing wall is almost done! Main – CrossFit Back Squat Set is NOT for Max Weight. Feel Strong. Weightlifting Back Squat (3 sets of 5 reps – Pause for 3 seconds at bottom) Metcon Metcon (Time) 3 RFT: 50 Sit-Ups 10 Pull-Ups 10 Hang Squat Cleans (135/95)Read more

Main – CrossFit Back Squat Set is NOT for Max Weight. Feel Strong. Weightlifting Back Squat (3 sets of 5 reps – Pause for 3 seconds at bottom) Metcon Metcon (Time) 3 RFT: 50 Sit-Ups 10 Pull-Ups 10 Hang Squat Cleans (135/95)Read more

Main – CrossFit Boot Camp: 8am Metcon (Time) In teams of 3, with only one person working at a time: – 100 Dumbbell Man-Makers – 150 Pull-Ups – 1200′ of Shuttle runs (50′ down/50′ back) – 300 Air Squats Weightlifting 9am: Group choice on lift with Coach Tom!!Read more

Lucas, doing WORK on his Overhead Squats! Main – CrossFit Weightlifting Push Jerk (1-RM Jerk (Split or Power/Push)) Take 15 minutes to build to today’s 1-RM Jerk (split or power/push) Metcon Metcon (AMRAP – Rounds and Reps) Complete as many rounds as possible in 5 minutes of: 95/65 lb. Thruster x 10 reps Toes to Bar x 10 reps Rest exactly 5 minutes, and then . . . Metcon (Calories) For max calories, 5-minute RowRead more

Main – CrossFit Weightlifting Deadlift (
Take 10-12 minutes and build to a heavy, but not ) Metcon Metcon (Weight) Every minute, on the minute, for 15 minutes: *Deadlift x 2 reps Burpees over Barbell x 6 reps *Load should be challenging, but without sacrificing sound mechanics. Boot Camp: 8amRead more