CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) (Click here to go to the Endurance WOD) Technique work paying off for Mike! Strength Front Squat (Build to today’s heavy 2RM) *Set 1 – 4 reps @ 65% *Set 2 – 3 reps @ 75% *Set 3 – 2 reps @ 80% *Set 4 – 3...Read More
CrossFit Endurance- 5:30pm (at CFG) Heather working on those self-throwing Wall Balls during one of the Endurance WODs! Conditioning Part A 8 x 200m (Time) Rest :90s between intervals *Will scale number of intervals for new runners Track total time, including rest Part B CFE: Farmers & Climbers & Rockers (AMRAP – Rounds and Reps)...Read More
When you finally meet the other person in the gym who has the same last name as you! Strength Two sets of: Jerk Footwork Drills x 10 perfect reps Split Jerk (5 sets of 1 rep) Every two minutes, for 10 minutes (5 sets): Jerk x 1 rep Keep all five sets between 75-90% ...Read More
Reminder Yoga is at 11:00am, not 5:00pm anymore! Boot Camp crushing the Assault Bike! CrossFit- 9:00 & 10:00am Yoga- 11:00am Conditioning Part A In teams of 2, complete as many rounds and reps as possible in 15 minutes of: Partner 1- Complete “Short Lap” of Farmer’s Carry (50/35#) Partner 2- Row 250m, complete as...Read More
We’re retesting Baseline AND doing Bicep Curls!? Happy Friday! It’s been so great having Rob back at CFG! Conditioning Baseline (Time) 500m Row 40 Air Squats 30 Sit-Ups 20 Hand-Release Push-Ups 10 Pull-Ups Full Range of Motion! Strength Four sets of: Bicep Curls x 10 Reps per arm – Increase weight each set Banded Tricep...Read More
CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) Just leading dad through some pre-class mobility! Strength Three sets of Bulgarian Split Squat (8 reps each leg @ 3011) Rest 45 seconds between legs, 45 before moving on Strict Pull-Up (5 reps @ 21X0) Pronated Grip (Palms away) Rest 45 seconds Add comments in WODify if...Read More
CrossFit Endrunce- 5:30pm (at CFG) The Endurance crew is always getting in that core work! Conditioning 3 Mile Tempo (Time) 80% Effort or 80% of your 2 Mile TT Pace *New runners will run/walk; we can all do 3 miles no matter your condition in under an hour! Read More
Mobility- 10:00-10:30am Counting your dad’s last reps to make sure he earns that post-workout hug! Strength 4-Stop Halting Clean Deadlift + Hang Clean (Every 90 seconds, for 12 minutes (8 sets)) Pause for two seconds at each of the following positions – 2″ off the floor, mid-patella, mid- thigh, “pockets” – then stand fully, descend...Read More
CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) (Click here to go to the Endurance WOD) That feeling when you absolutely crush a workout 🙂 Strength Dumbbell Bench Press (Four sets of 8 reps @ 2012) Rest 2 minutes Conditioning Three sets of: 60 seconds of Max Reps Strict Supinated-Grip Pull-Ups Rest 60 seconds...Read More
