Main – CrossFit Weightlifting Bulgarian Split Squat (3 x 8) Three sets of:
 Bulgarian Split Squat x 6-8 reps each leg @ 30X1 
Rest 60 seconds
 Dumbbell External Rotations x 6-8 reps each @ 2020
 Rest 60 seconds Dumbbell External Rotations (6-8 reps each @ 2020) Metcon Metcon (Time) In teams of three, with only one work station per team, and only one partner working at a time: Complete as many Wall Ball Shots as possible in 6 minutes. Rest/Transition 1 minute Complete as many Burpee Box Jump Overs as possible in 6 minutesRead more

Three of our very own (Anthony, Logan, and Muscle Hamster) were Commissioned as officers (2nd Lieutenants) in the US Army. We are so proud of you guys!! Main – CrossFit Weightlifting Shoulder Press (Shoulder Press x 1 + Push Press x 4 reps) Four sets of:
 Shoulder Press x 1 + Push Press x 4 reps 
Rest 60 seconds 
Strict Toes-to-Bar x 8-10 reps 
Rest 60 seconds Metcon Metcon (AMRAP – Rounds and Reps) Complete as many rounds and reps as possible in 8 minutes of: 135/95 lbs Hang Power Clean x 5 reps Pull-Ups x 10 reps Hand-Release Push-Ups x 15 reps Boot Camp: 8amRead more

Main – CrossFit Weightlifting Snatch (5 x 1.1.1
) 
Five sets of:
 Snatch x 1.1.1
(rest 5-7 seconds between singles)
Rest 2 minutes between sets Metcon Metcon (Time) In teams of two, partners alternate to complete 5 sets each of: Overhead Squat x 5 reps 32kg Kettlebell Swings x 10 reps Double-Unders x 20 reps (choose a weight that will challenge you, but that you should still be able to complete the 5 reps unbroken)Read more

Main – CrossFit Boot Camp: 8am Olympic Lifting: 9am with Coach Sergio A) Snatch High Pull x 2 + Snatch: Find Max for the complex B) THEN 3 sets of complex @ 95% of complex EMPHASIZE CONTROL WHEN YOU RETURN TO THE FLOOR FOR EACH REP. I WANT YOU TO FEEL THE WEIGHT CHANGE IN THE FOOT AS YOU MOVE FROM THE HANG TO THE START POSITION AND BACK UP. C) Snatch Grip RDL x 5 reps x 5 sets AHAPRead more

Our fearless leader, Ladies and Gentlemen. We’re so lucky to have Greg around to keep things fun! Main – CrossFit Weightlifting Three sets of: 
Deadlift x 6-8 reps @ 20X1 
Rest 20 seconds 
Unbroken Kettlebell Swings x 20 reps
 Rest 3 minutes Deadlift (6-8 reps @ 20X1) Kettlebell Swing (Unbroken Swings x 20 reps) Metcon Metcon (Time) For time Row 1000 Meters Immediately followed by- Three rounds of: 95/65 lb. Thrusters x 10 reps Pull-Ups x 15 reps Immediately followed by- Run 400 MetersRead more