CrossFit Endurance- 5:30pm (at CFG) Ashlee working on that core strength during Endurance! Conditioning Part A 6 x 400m Run (Time) Rest 2:00 between intervals *Will scale number of intervals for new runners Track total time, including rest Part B CFE: Don’t Drop the Ball (Time) 100 To-Self Wall Balls (14/10); Every miss or break...Read More
CrossFit- 9:00 & 10:00am Yoga- 11:00am (There IS Yoga today on Super Bowl Sunday) Yoga at CFG is perfect for CrossFit athletes! Conditioning In teams of two, with only one person working at a time, complete: 100 Kettlebell Swings (32/24 kg) 400 Meter Run* 100 Barbell Thrusters (45 lbs) 400 Meter Run 80 Burpees 400...Read More
Reminder: Yoga is now at 11:00am on Sundays – It will no longer be held at 5:00pm. (And there WILL be class this week on Super Bowl Sunday!) This photo was not staged. Nope. Looking good, Perry’s! Strength Front Squat (Build to today’s heavy 3RM) *Set 1 – 3 reps @ 65% *Set 2 –...Read More
CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) When regular planking is just too easy! Strength Push Press (5 set of 3 reps @ 11X1) Rest 2-3 minutes Conditioning In teams of 3, complete as many rounds and reps as possible in 15 minutes of: 20 Calories of Rowing 10 Dumbbell Push Press (50/35#) As...Read More
CrossFit Endurance: 5:30pm (at CFG) Jackie doesn’t have fun at Endurance at all! Conditioning Part A 3 x 800m Run (3 Rounds for time) Rest 3:00 bettern intervals *Will scale distance for new runners Part B CFE: 400m Booty Blast (Time) 400m Lunges for Time *Wear pants or knee sleeves to protect yourself from...Read More
Mobility- CANCELLED Post workout mobility. We love it! Conditioning Every 5 minutes, for 30 minutes (6 sets): Run 400 Meters 20 Russian Kettlebell Swings (heavy) (32/24kg) 40 Double-Unders Track fastest and slowest rounds Aim to complete Swings in no more than 2 sets DU Modification- 80 Single-Unders Accessory Work Two sets of: Hawaiian Squat x 90...Read More
CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) (Click here to go to the Endurance WOD) George with that strong lockout overhead! Strength Every three minutes, for 12 minutes (4 sets) Alternating Reverse In-Place Lunges with Dumbbells x 20 reps Mixed-Grip Strict Pull-Ups x 6-8 reps Conditioning Five rounds for time of: 15 Wall Ball...Read More
CrossFit Endurance- 5:30pm (at CFG) We’re always working on improving our technique! Conditioning Part A 2 Mile Time Trial (Time) *New runners will run/walk; we can all do 2 miles no matter your condition in under an hour! Part B CFE: Plyo Lunge Delight (AMRAP – Rounds and Reps) 10min AMRAP: 12 Plyo Lunge + ...Read More
