Monday, May 27th, you have the chance to participate in the workout “Murph.” A tribute to a true american hero. We will be taking on the Murph challenge in honor of all the men and women who have given their… Read more »
“METCON” Coach Lise Spencers Birthday Partner WOD! For Time:200 Alternating Wall Ball (20/14)150/120 Calorie Row-Then-8 Rounds: (Alternating full Rounds)8/5 Bar Muscle Ups40 Double Unders-Then-14 Cleans (135/95)12 Cleans (165/110)10 Cleans (195/130)8 Cleans (225/155)
“STRENGTH” 3 Rounds:Double KB Front Rack Lunge Down and Back 50′10 Ring Rows (5 Sec Descent)1 Min Elbow Plank 3 Rounds:10 HSPU (5 Sec Descent/Kip up!)10 GHR’s (5 Second Descent)1 Min Single Arm KB Farmers Hold R (heavy)1 Min Single… Read more »
“METCON” “The Crippler” For Time:30 Back Squats (225/155)1 Mile Run
The time has come, James and Caitlin are leaving us…. again. They will be starting a new chapter of their lives in Cincinnati, Ohio towards the end of May. We are going to give them a true Montana style farewell,… Read more »
“METCON” Assault on CrossFit Open WOD 18.1 20 Min AMRAP:8 T2B10 DB Hang Clean and Jerk (50/35)12/10 Calorie Assault Bike “ACCESSORY” Wall Sit Cooldown For as long as possible (cap at 2 Min):10 Seconds ON/10 Seconds OFF20 Seconds ON/20 Seconds… Read more »
You asked, we answered! We understand nutrition on the go can be tough. For some of us athletes, two workouts in an evening (CrossFit then weightlifting or CrossFit then Sweat Class) can be tough on an empty stomach. Without some… Read more »
“STRENGTH” 5 RM Push Press “METCON” For Time:24-18-12-6 Reps:Power Snatch (75/55)Lateral Burpees Over Bar 12 MIN CAP.
“METCON” For Time:800m Run w/ Partner100 OH Walking Lunge w/ Plate (55/35)4 Down and Back Partner Sled Push100 Power Cleans (115/80)100 Calorie Bike100 Burpees4 Down and Back Partner Sled Push100 Air Squats800m Run w/ Partner 38 MIN CAP.
“STRENGTH” 3 Rounds:10 Incline DB Bench (3 Second Descent)10 Inverted Barbell Row (3 Second Descent) 3 Rounds:40 Second Side Plank R40 Second Side Plank L8 Goblet Squat (HEAVY) (4 Second Descent + 4 Second Hold in bottom of squat) 3… Read more »
BROOKS IS GETTING MARRIED!
Get outside and enjoy the nice weather. Take a hike, or get out on the river. Give this little burner a go this weekend if you have some time!
Run for 5 Minutes
12 Min AMRAP:
14 Jumping Lunges