Workout

Partner

2 rounds for time of:

90 Dumbbell Deadlifts, 50/35 lbs

+handstand hold against wall

105 Box Jumps, 20 in

+bottom of squat

120 AbMat Sit-ups

+ bar hang

One athlete accumulates reps while the other performs a static hold. Reps may be divided any way between partners.

Schedule Update

Family CrossFit class is on hold until March

Limited class schedule on President's Day

Monday, February 16th

8am, 9am and 5:15pm only

Workout

Run 5 km

This is an all out effort for time.

Schedule Update

Family CrossFit class is on hold until March

Limited class schedule on Presidents Day

Monday, February 16th

8am, 9am and 5:15pm only

Workout

For time:
50/30 Bike Erg Calories
Plank Hold, 2 mins
50 Russian Kettlebell Swings, 70/53 lbs
Plank Hold, 2 mins
50/30 Air Bike Calories

Schedule Update

Limited class schedule on Presidents Day

Monday, February 16th

8am, 9am and 5:15pm only

Rest day or make-up day

Workout

For time:
10 Shuttle Runs
100 Air Squats
8 Shuttle Runs
80 Air Squats
6 Shuttle Runs
60 Air Squats
4 Shuttle Runs
40 Air Squats
2 Shuttle Runs

Workout

Complete as many rounds as possible in 20 mins of:
5 Muscle-ups
Run, 400 m

Workout

“Linda”

10-9-8-7-6-5-4-3-2-1 reps, for time of:
Deadlift, 1.5x bodyweight
Bench Press, 1x bodyweight
Clean, 0.75x bodyweight

Set up three bars and storm through for time.

Photo Submission & Raffle‍ ‍

Make our day with your best gym and CrossFit-related photos!

Photos published on our blog will enter the photographer in a monthly t-shirt raffle.

Submit photos by texting Laurie at (831)239-3713.

Rest day or make-up day

Photo Submission & Raffle‍ ‍

Make our day with your best gym and CrossFit-related photos!

Photos published on our blog will enter the photographer in a monthly t-shirt raffle.

Submit photos by texting Laurie at (831)239-3713.

Workout

Open workout 14.2/15.2

On a continuously running clock, complete as many reps as possible:
0:00-3:00 - 2 rounds of:
10 Overhead Squats, 95/65 lbs
10 Chest-to-bar Pull-ups
-- then --
3:00-6:00 - 2 rounds of:
12 Overhead Squats, 95/65 lbs
12 Chest-to-bar Pull-ups
-- then --
6:00-9:00 - 2 rounds of:
14 Overhead Squats, 95/65 lbs
14 Chest-to-bar Pull-ups
...
Continue adding 3 mins to complete 2 rounds, adding 2 reps to each movement every 2 rounds, until you fail to complete 2 rounds within 3 mins.

Workout

5 rounds for time of:
20 Bike Erg Calories
20 Single Arm Overhead Lunges, pick load