Open gym is from 9-10:30 then join us for a free all abilities level class at 10:30. Several Ninjas are competing at the Alpine CrossFit Olympic lifting competition. Come watch those weights get tossed!Read More
Training of the Day 10 minutes to build to heaviest 2 rep (touch and go) power clean then 6 minutes for… 1k row, max rep pull ups Rest 5 minutes 6 minutes for…. 1k row, max rep power cleans (70% PC max) Beginner class Clean as a skill then…. 5 minutes for…. 500m row, max...Read More
Training of the Day 2 rounds of…. 50 push ups 40 wall balls 30 kettlebell swings 20 back squats (50% 1RM) 1 Rope climb *EMOM do 1 dead lift at 75% of 1RM Post your scores to the Whiteboard.Read More
Training of the Day 5 ring dips, 1 jerk 10 ring dips, 2 jerks 15 ring dips, 3 jerks 10 ring dips, 4 jerks 5 ring dips, 5 jerks 40 BURPEES Jerk weight is 80% of 1RM Post your scores to the Whiteboard.Read More
Training of the Day Snatch complex 2 hang pulls from just above the knee (completes at around the belly button) 1 power snatch from the ground 1 hang squat 6 rounds starting at 60% of 1RM. Increase weight each round. Rest is athlete dependent. All 6 rounds in under 10 minutes. then 21-15-9 of…. pull...Read More
Training of the Day Front squat 1-1-1-1-1 @ 90% or more of 1RM Rest as needed then 6 rounds of… 2 minutes to… 200m row 9 thrusters AMRAP double unders rest 1 minute Beginner class Front squat / Thruster / Strict press then 3 rounds of… 2 minutes of 200m row 9 thrusters max rep...Read More
Training of the Day weighted ring dip 5-5-5 2-2-2 use heaviest weight for 5’s, increase for the 2,s then 3 rounds of… 5 minute AMRAP of… 7 pull ups 14 kettlebell clean and jerk Rest 2 minutes Post your scores to the Whiteboard.Read More
Training of the Day Bear complex; 8 minutes to establish heaviest 3 rep. P. clean / F. squat / P. press / B. squat / P. press / touch and go then 10 minute ladder of… 1 hang squat clean > 1 front squat 5 burpees 1 HSC > 2 FS 5 burpees 1 HSC...Read More
