CrossFit Endurance: 5:30pm (at CFG) Ladder drills for warm-up! Conditioning 2 x 2 Mile Run (2 Rounds for time) Rest 5 minutes between runs. Maintain pace w/in 1 min of each other Track each individual mile times in comments *Will scale distance for new runnersRead More
Mobility- 10:00-10:30am Mother and daughter lunging together! Strength Hang Power Snatch + Snatch + OHS (Every two minutes, for 20 minutes (10 sets)) Barbell may be dropped in between Hang Snatch and Snatch Conditioning Complete as many rounds and reps as possible in 8 minutes of: 5 Power Snatches (135/95 lbs) 10 Burpee Box Jump-Overs...Read More
CrossFit Kids- CANCELLED CrossFit Endurance- 5:30pm (at CFG) Jen and her seated Shoulder Press! Strength Four sets Front-Foot Elevated Split Squat (6-8 each leg) Place foot on a 45lb plate, hold DBs or KBs Rest 60 seconds Ring Push-Ups (8-10 reps) Find variation where reps can be challenging with full range of motion Nothing to...Read More
CrossFit Endurance- 5:30pm (at CFG) Mike getting after his Airdyne intervals! Conditioning Part A Tabata x 2: 8 Rounds of :20s ON/:10s OFF All out efforts *Do not go “All Out” your first tabata’s; ease into a sprint after 3-5 20s intervals Rest 4 minutes between Tabatas Part B CFE: Don’t Drop the Bell (Time)...Read More
Announcements: 1- Kallie had a great showing at Jr Nationals going 5/6. She made meet PRs in snatch (69kg), clean & jerk (92kg), and total (161kg), placing 8th overall in the 63kg weight class. Congrats, Kallie!! 2- For athletes who are officially registered for the CrossFit Games Open, please be sure to log in to the...Read More
CrossFit- 9:00 & 10:00am Yoga- 11:00am Muffy crushing her workout. As usual! Conditioning In teams of two, with only one person working at a time, complete the following for time: Run/Row 800 Meters (as a relay) 50 Strict Pull-Ups 100 Push Presses (95/65 lbs) 150 Alternating Reverse Lunges with a Kettlebell in Goblet Hold...Read More
Kallie is heading to Kansas City for the USAW Junior National Weightlifting Championships. She lifts tomorrow (Friday) at 3pm MST. Click here to watch the live stream! Good luck, Kallie!! “The Open” is here! The Open refers to the CrossFit Games Open, a worldwide CrossFit competition. “This five-week, five-workout competition is held in the...Read More
CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) (Click here to go the Endurance WOD) When you and the hubby get to do synchronized Russian KB Swings together! 🙂 Strength Push Press (Take 15 minutes to build to a new 1-RM Push Press) Conditioning Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell...Read More
CrossFit Endurance- 5:30pm (at CFG) Technique work before the 5k Time Trial! Conditioning Part A 4 x 100m; 2 x 400m; 4 x 100m (Time) Rest :60s between 100s; :90s between 400s *Will scale number of intervals for new runners Track total time, including rest Part B CFE: 100 Push Ups (Time) *Pro-Tip:...Read More
