Training of the Day Back squat 10 @ 50% 8 @ 60% 6 @ 70% 4 @ 80% 2-2 @ 90% then AMRAP 14 minutes 100ft bear crawl 10 Thrusters 1 Rope climb beginner class Gymnastics skill work Hand stand, ring dip Then… 10 minute AMRAP, 5 Handstand kick ups 5 ring dips 15 air...Read More

Training of the Day 10 snatches (70%) 20 box jumps 30 Toe to bar 40 burpees 30 Toe to bar 20 box jumps 10 snatches Post your scores to the Whiteboard.Read More

Trainining of the Day Time under tension dead lift (Clean grip) 1 up, 5 down. 5-5-5 @ 55% then Ladder- 3/3, 6/6, 9/9, 12/12, 15/15…. continue by 3 for 12 minutes Pull ups Wall ball Every minute on the minute do 8 double unders (Competitors do them unbroken) beginner class The dead lift as a...Read More

Training of the Day Jerk 1 power / 1 split On the minute Start at 65% of 1RM, increase 5lbs on the minute ladies, 10lbs OTM gents. then 3 rounds of… 1 minute Handstand push ups 1 minute calorie row 1 minute kettlebell swings 1 minute rest Post your scores to the Whiteboard.Read More

Training of the Day As much distance as possible in 4 minutes of…. Front rack walking lunges (50% of front squat 1RM) then 8 minute AMRAP 6 Hang cleans (60% of power clean 1RM) 9 Box jumps 12 Push ups Beginner class Squat as a skill. Hang clean as a skill then 8 minute AMRAP...Read More

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