CrossFit at 9 and 10 Workout of the Day GGG Down by 3 15-12-9-6-3Handstand PushupChest to Bar PullupBurpee Box Jump and Over 24/20Read more

Tomorrow night – Yoga, Scout and Cellar wine tasting and Dani Nicole Boutique at 6:30pm! Let us know if you can make it. There is also Open Gym Sunday – great time to get together with your team to practice for 3’s Company team competition on August 28th! We are in the fight right now. This is the last training day. The sets of two and four will give you the speed you need to squat out and do 1RM. Even if it feels slow and heavy, think about pushing fast. Workout of the Day Strength Back Squat for load:#1: 10 reps @ 30%#2: 10 reps @ 30%#3: 5 reps @ 55%#4: 3 reps @ 75%#5: 2 reps @ 85%#6: 1 rep @ 90%#7: 2 reps @ 98%#8: 4 reps @ 91% Abs 10 Rounds Not for Time 20 Mountain Climbers 10 Hollow RocksRead more

Workout of the Day AMRAP 2210 Alternating DB Hang Snatch 50/3510′ Handstand walk (across box)40 DoubleunderRest 1 minuteRead more

If you already did the squats during open gym, here is your workout – for 20 minutes, Tabata row for meters. Rest 20, work 10 for 20 minutes. Record your meters. If you are squatting, try to think about this as a reset of your 5 rep max. If you don’t know what that is, awesome. You get a free PR. I know I did 325 10 years ago in a competition and haven’t touched it since. So here we go. Workout of the Day Back Squat for load:#1: 10 reps @ 30%#2: 10 reps @ 30%#3: 5 reps @ 50%#4: 3 reps @ 70%#5: 2 reps @ 80%#6: 1 rep @ 85%#7: 3 reps @ 95%#8: 5 reps @ 87% Sled push for 8 minutesRead more

***Monday 7/5 Open gym ONLY 10am-noon*** We are entering week 11 of the Ben Smith Squat Strong program. For day 1, we will squat on Tuesday. There will be open gym on Monday – I have posted week 11, day 1 squats if you really want to get it done on Monday. If you squat on Monday, I will have a simple workout for you to do on Tuesday. There is small amount of confusion over the numbers from time to time, especially in phase 2. During phase 2, there is a little more wiggle room built into the working sets. Ben may suggest 80-90%. I can’t put the 2 different numbers, and I look it up via the book on my phone – or I put the number in the middle – 85%. So, in the working sets, you stick pretty hard to the warm up numbers. In the...Read more