Oct 31

That is Lydia Valentin with at 147kg (~323lb) Clean and Jerk.

Happy Halloween!
Don't eat too much candy!

3 x 3 Jerk (Light-Med)

4 x 1 Clean & Jerk

3 x 10 Jumping Back Squat

Oct 30

Strength

3 x 5 Front Squat

MetCon

21-15-9

Power Snatch (115/75)

Toes To Bar

Oct 29

Lights are back on!

Strength

A1. 3 x 10e Single Arm KB Swing

A2. 3 x 1:00e Side Plank

MetCon

40 Pull Up

200m Run

40 Push Up

200m Run

40 Sit Up

200m Run

40 Squat 

200m Run

Oct 28

Strength

A1. 3 x ME Strict Pull Up

A2. 3 x 6e Single Leg Step Up

MetCon

21-15-9

Hang Power Clean

Jerk

(135/95)

Oct 27

Coach Candice Deadlifting 360# x 5 Reps

Strength

4 x 5 Push Press

MetCon

200m Farmer Carry

30 BW Back Squat

200m Farmer Carry

Oct 24

A. 4 x 1 Snatch Balance + 2 OHS (Light)

B. 1 RM Hang Clean

C. 10:00 Slow Pace AirDyne or Row

Oct 23

Strength

A1. 3 x 10-20 Ring Dip

A2. 3 x 10-20 Ring Row

A3. 3 x 10e Side MB Twist and Throw

MetCon

6 Rounds of:

200m Run

7 Burpee 

Oct 22

Athlete Events Registration Opens Today! Register (HERE)

Strength

5-3-3-2 Back Squat

MetCon

6:00 AMRAP

Bear Complex (135/95)

Oct 21

Strength

A1. 3 x 15 Heavy KB Swing

A2. 3 x 5 High Box Jump (Safely - No Max)

MetCon

3 Rounds of:

1:00 Toes To Bar

1:00 Rest

1:00 Push Up

1:00 Rest

Oct 20

Strength

4 x 3 Press

MetCon

3 Rounds of:

400m Run

21 Thruster (75/55)

2:00 Rest

Oct 17

The Athlete Events is returning this year. Fun filled competition with our friend gym CrossFit Iron Horse. November 22nd! More info to come.

5-5-5 Press

3-3-3 Push Press

1-1-1 Jerk

Oct 16

Skill Work

Rope Climb and Pull Ups

*Bring long socks or pants for Rope Climbs

Strength

3 x 3 Rope Climb

MetCon

4 Rounds of:

400m Run

15 Toes to Bar

50ft Walking Lunge

1:00 Rest

Oct 15

Skill Work

Pistol

MetCon

3 Rounds of:

15 Hang Power Clean (135/95)

15 Burpee

Oct 14

Strength

3 x ME Strict Pull Up

MetCon

10:00 AMRAP

30 Air Squat

30 Sit Up

200m Run

Oct 13

Skill Work

Kipping HSPU

MetCon

"Diane"

21-15-9

Deadlift (225/155)

HSPU

Oct 10

A. 5 x 1 Hang Snatch + 1 OHS

B. 3 x 10-15 GHD Sit Up

Oct 8

Strength

5 x 5 Touch and Go Power Clean

MetCon

For Time:

30 Thrusters

30 Toes To Bar

Oct 7

"Helen"

3 Rounds of:

400m Run

21 KB Swing

12 Pull Up

Cash Out

3 Sets of:

1:00 Plank

1:00 Rest

Oct 6

Coach Ken and Tony giving blood at our annual health fair.

Strength

Front Squat - Heavy Single

MetCon

21-15-9

Power Snatch (105/75)

Burpee

Oct 3

A. 5 x 1 Overhead Squat

B. 20 Turkish Get Up

C. 3 x 15-25 Hip Ext.