CrossFit WOD – 190103

Nikki is no stranger to heavy weights   MetCon 21-15-9 Calorie Assault Bike SDHP (75/55)   Optional Buy Out “Bodybuilding”   Look forward to our up and coming Nutrition Accountability Program and big things in 2019!

CrossFit WOD – 181220

This is a choose your own adventure kind of day!   MetCon For Time 200 DUs 100/70 Calorie Row 70/50 Calorie Bike *Brainstorm a plan, write it up, then attack it   Optional Buy Out “Boulder Shoulders”   Endurance, after… Read more »

CrossFit WOD- 180723

Ryan riding along on a recent WOD.   2 Min x 5 10 Burpee Box Jump Overs (24/20) ME Assault Bike (cal) *Score= Cals Rx+: Jump over box; Rx: Jump on & Over box; Sx: step up and over  … Read more »

CrossFit WOD- 180518

Sometimes all you can do is jump on your bike and ride, right Payton?   MetCon 21-15-9 Assault bike (Cals) Pull ups *Cals= 21/15, 15/11, 9/6 ** RX+: C2B Pull ups   Does this quote remind you of anyone? “When… Read more »

CrossFit WOD- 180423

Jessica took a break this weekend from cheering on our IH athletes to try a little biking. She’s super excited to get to do this at the new place.   5Rds for Reps 1 min Bike (cals) 1 min Row… Read more »

CrossFit Partner WOD – 160618

Come on out to CrossFit Elkhorn to support team “Shirley You Can’t Be Serious” at the Fitness World Series!   MetCon For Time (Partner) 80 Plate Slams (45/25) 80 T2B 80 Pushups 80 Plate OH Lunges (45/25) 80 Calorie Row… Read more »

1RM Front Squat – 160104

Let’s get to rowing and squatting!   This day was last done on October 19, 2015   Strength/Skill 15min to Find 1RM Front Squat   MetCon Tabata Row *Score is total calories

Bootcamp & Thank You! – 151213

Can you spot the poop face mask anywhere in this picture?  Notice the Squatty Potty?  Thanks, Jim!   Yesterday was a blast thanks to everyone who came out and had some fun! There may or may not have been some… Read more »

Max Day – 151019

One of the many things we did on our Vala’s bonfire adventure!   We’re coming up on the last few 1RM’s for the month. So, why all the testing? This is our chance to see where we stand AND since… Read more »

Back to the heavy grind… – 151012

Don’t forget about the Nutrition Ninja Seminar this weekend (Saturday, from 11am to 1pm)…   You’re not going to want to miss your chance to learn about preworkout nutrition, post workout nutrition, grocery shopping insight, the whats, and the whys… Read more »