Members

CONDITIONING “Linda” CrossFit Benchmark WOD10-9-8-7-6-5-4-3-2-1 Reps, For TimeDeadlift (1½ bodyweight)Bench Press (bodyweight)Clean (¾ bodyweight)
Read more
STRENGTH Snatch Technique Work: 3-3-3-3-2, not to exceed 75% CONDITIONING Atlantic OceanFor time: 1000m Row 50 Thrusters (45/35) 60 Chest to Bar Pull Ups 50 Thrusters (45/35) 1000m Row WELLNESS WEDNESDAY Check out this month’s featured recipe – Southwest Quinoa Salad Quinoa salad is a perfect summer recipe, so light and fresh! All you need to do is add a little bit of protein and you’ve got a balanced plate with protein, veggies, starchy carbs and a little bit of healthy fat. You can even modify this one and add more veggies! This will keep in the fridge for 3-5 days so it’s a perfect option to make ahead and use for meal prep.
Read more
A super simple and delicious salad perfect for summer. Add a little protein of your choice, grilled or blackened chicken is perfect with this, and you’ve got a balanced plate! This will keep in the fridge for 3-5 days. Course Snacks Prep Time 10 minutes  Servings 12 Energy Balls Ingredients 1 cup cooked quinoa cook in broth instead of water for more flavor1 can black beans1 red bell pepper diced4 green onions chopped1/4 cup cilantro chopped1/4 cup olive oil2 freshly squeezed limes1 tsp. cumin1 tsp. salt and pepper Instructions Cook quinoa according to package with low sodium chicken broth.Transfer to large mixing bowl and let cook for about 20 minutes.While quinoa is cooling, whisk olive oil, lime juice, cumin, salt and pepper in a small mixing bowl.When quinoa is cooled, add bell pepper, onions, black beans and cilantro.Stir in dressing.Let salad chill in the refrigerator for at least one hour before serving.
Read more
STRENGTH Power Clean 5×1, starting at 50% of 1RM CONDITIONING Pacific OceanFor Time:30 Devil Press (2×50/35)30 Handstand Push Ups15 Devil Press (2×50/35)15 Handstand Push Ups
Read more
STRENGTH Tempo Back Squat + Back Squat: 5-5-4-4-41 Tempo Back Squat (3 seconds down, 2 second hold in bottom) + 4 Back Squat, starting at 65% and building CONDITIONING Caribbean Sea (time cap 8:00)For Time:12 Squat Cleans (135/95)24 Bar Muscle Ups12 Squat Cleans (135/95) AT 10:00, THEN…4 sets:90 second AMRAP60 Double UndersMax effort weighted Box Step Ups (70/50) [one dumbbell]
Read more
1 14 15 16 17 18 448