Warm-up/Mobility: Coaches Choice 10min Olympic Lifting: Reminder: Wednesdays are dedicated to Olympic Lifting. This is a great opportunity to work on the lifts and get help on them if you need it. On the flip side of the coin, if you want nothing to do with the lifts this will be a perfect day to take a rest (we will not be offended if you don’t show). 1) 12min to work up to a heavy 3-pos Power Snatch, (hips, hang above knee, hang below knee) Warm-up as needed, you should end up in the 75%-80% realm   2) 12min to work up to a  heavy 3-pos Power Clean Warm-up as needed, weight should end up in the 75%-80% realm Work within your skill set. If you are still perfecting the hi or mid hang stick with it (just do 3 reps from that position). If you are not ready to...Read more

New Classes & Start Dates…. New 7:30pm CrossFit Class on Tuesday (Starting 9/3/13) New 9:00am CrossFit Class Monday-Friday (Starting 9/3/13) New 7:30pm Sunday Ski Class (Starting 9/15/13) Boot Camp Class 8am Tuesday, Thursday, Saturday (Starting 9/7/13)   Warm-up: 50 Mt. Climbers, 1=1 25 Power Jumps 10 Ring Rows, single ring Mobility: Pass Throughs/Wrist Strength: 1) Shoulder Press, 3×8 @ 65%-70% Warm-up as needed. this should be a slight increase from 8.20.13 2) One Arm KB Row, 3×15 (each arm) 3) Power Clean Warm-up 3×3 Conditioning: AMRAP 12min 10 Power Cleans, 45#-135# 15 Pull-ups 30 Double Unders or Tucks or Jumping JacksRead more

Reminder: Today we will be doing the Hero WOD “Loredo”. We will be offering one class only and running one big heat at 9am. Please arrive early and prepared! Warm-up/Mobility: Athletes Choice, 10min Workout: “Loredo” 6 Rounds 24 Squats 24 Push-ups 24 Walking Lunges, 1=1 400m run  Read more

Warm-up/Mobility: Coaches Choice, 10min Workout: 5K Run   Note:   Work within your capacity, if that is 1 mile, then stick with that.Read more

Warm-up: Coaches Choice 5min Mobility: Lax Ball Chest Smash (done on vertical bar of pull-up rig) Lax Ball Lat Smash (done lying on side) Strength: 1) Close Grip Bench Press, 4×8 Slight increase from 8.16.13 2a) Bench Dip 3×30 2b) Chin-ups 3×15 Conditioning: For time 100 Burpees **Every 2:00min (starting at 0:00) do 15 Plate 2 Overhead, 25#(15#)Read more