Ladies – I recommend wearing a t-shirt versus a tank top for the dumbell push press today (dumbbells directly on skin = shoulder abrasions) ======================================================================= Skill: Kettlebell snatches   Fitness & performance: With a partner, 4 rounds of 1 minute stations (one partner working at a time): Max rep renegade rows, 25/15 Max rep handstand pushups...Read More

Skills class at 8:30pm (be sure to reserve, it was nearly filled up), these are the skills this week: kipping HSPU (you’ll need this skill for the WOD on Thurs!) kipping toes to bar ================================================================ “Barbara” 5 rounds: 20 pull-ups 30 push-ups 40 sit-ups 50 air squats *Rest exactly three minute between rounds (recorded times includes...Read More

Last call to RSVP for the 2014 AM vs. PM Throwdown and BBQ!! Like last year, we are catering this event (thanks Adam G!) – please let us know if you’re coming so we can have enough food (free for members and $10 for guests who are eating)!  https://www.facebook.com/events/655331617874561/?ref_dashboard_filter=upcoming Also, I’m disappointed with how many...Read More

Reminder: mobility seminar with Dr. Kempe on Monday from 6:15-6:45pm.   Free for all athletes (we will be focusing on ankle mobility). The 5:30pm WOD will start at 5:25pm and end by 6:15pm (be sure show up 5 min earlier than usual and remember to reserve classes – click this link from your smartphone to create the...Read More

Yoga at 10am – free for members, $10 for friends. Reminder – we have open gym at noon. ============================================================== Fitness: Clean & jerk, 5×3 (A) Performance: Clean & jerk, find heavy single *All athletes with acceptable technique should find heavy single.   Fitness & Performance “Grace” For time: 30 clean & jerks, 135/95 *Compare to...Read More

Free class at noon – bring your friends. FYI – for Barbell Club today, we won’t have a coach (we’re all at an olympic lifting meet and mobility seminar) – but we’ll have a prescribed oly workout for you to come practice lifts. Reminder – open gym at 1pm. ========================================================================= Fitness: Snatch, 5×3 (A)  ...Read More

Reminder: mobility seminar with Dr. Kempe on Monday from 6:15-6:45pm.   ============================================================= Fitness & performance: 2014 CrossFit Games Team Event “Team Fifties” Working with a partner (one partner working at a time except sit-ups working together), each team completes the following for time: Row 100 calories 100 partner medicine ball sit-ups, 20/14 100 wall-ball shots,...Read More

You can get Mens and Womens CrossFit Nano 2.0 and 3.0’s for $74 (thanks for the heads up Erin Bird) – and free shipping! Use coupon code BTS14 for $25 off or any order of $90 or more!  http://shop.reebok.com/us/shoes-men-s-crossfit/_/N-svZu2Z1z12xfw ======================================================================== Fitness: Power clean, 5×3 (A) 30-20-10: Push presses, 95/65 Burpees *Run 400m after each round....Read More

New schedule is in effect. The following classes have been added (all of these classes count as a class if you are on a Gold membership): Sun Open gym from 12pm-1:15pm Monday Barbell Club 8:30-9:30pm (note – you may only sign up for ONE weekday Barbell Club every week, no exceptions) Wednesday Skills Class 8:30pm – 9:30pm. This...Read More

New schedule is in effect. The following classes have been added (all of these classes count as a class if you are on a Gold membership): Sun Open gym from 12pm-1:15pm Monday Barbell Club 8:30-9:30pm (note – you may only sign up for ONE weekday Barbell Club every week, no exceptions) Wednesday Skills Class 8:30pm – 9:30pm. This...Read More