1-26-15 – 2015 Challenge

STRENGTH Back Squat 2X5 @ 80%, 2X3 @ 85%, 3X1 @ 90% – rest 60 sec.

CONDITIONING (5x) 10 thruster (95#) 6 Lateral Hop Burpee over the bar 10 Chest to Bar Pull-up

Dakotah, David and I had a great weekend in Park City at the recent CrossFit level 1 certification course. In 5 years the course has really been refined and it was great to see and make new friends.


1-25-14 lvl 1 cert

This is for both the North and South gyms – Stacey had arranged to go and do the hydrostatic body fat test on Thursday Feb 5th from 3-7 pm. There are some who are already signed up and for anyone else that would like to please fill out your information below and we will get back to you with a time.

Recent Posts

See All

12-10-8-6-4-2 Dumbbell Bench Press 50/35lbs Dumbell Gorilla Row (R + L = 1rep) 12-10-8-6-4-2 Suitcase Walking Lunges Toes to Bar or 2x Sit-ups

A. Conditioning 20 minute AMRAP 10 Calorie Bike 10 Push Ups 10 Tuck Ups or Wtd Sit-ups 10 Dual KB or DB Bent Over Rows

A. Conditioning 3-5 rounds for time 14 Sumo Squat (Challenge 53/35lbs) 12 Wtd DB Sit Up (Challenge GHD Sit-Ups) 10 Goblet Walking Lunge (Challenge 53/35lbs) 1000/800m Bike