Let’s get ready to rock on Monday! Strength Halting Clean-Grip Deadlift (5 sets of 3 reps) Pause for 2 seconds at each of the following  two positions – 2″ below the knee and mid-thigh Rest 2 minutes Conditioning Every 90 seconds, for 15 minutes (10 sets): 5 Hang Power Cleans* (185/135#) 15 Hand-Release Push-Ups *Choose...Read More

CrossFit- 9:00 & 10:00am Yoga- 5:00pm Happy Sunday from three of our Jims! Conditioning Three sets for max reps of: 60 seconds of Wall Ball Shots (20/14 lbs) 60 seconds of Push Press (75/55 lbs) 60 seconds of Kettlebell Swings (24/16 kg) 60 seconds of Rowing for Calories Rest 60 seconds  Read More

Boot Camp- 8:00 & 9:00am CrossFit Kids- 9:00am Olympic Lifting- 10:00am Strongman Saturday- 11:00am Open Gym- 10:00am-Noon   Jeff working hard!Read More

Heather having some fun with Slam Balls! Strength Hang Snatch + Snatch (Every two minutes, for 20 minutes (10 sets)) Conditioning Five rounds for time of: 5 Shoulder to Overhead (155/105 lbs) 10 Burpees Over the Barbell This is a sprint workout!  Read More

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) Anteus with that “next level” planking!   Strength Back Squat (8 reps @ 75-85%) *Set 1 – 5 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ 80% *Set 4 – 2 reps @ 85% *Set 5 – 1 rep...Read More

CrossFit Endurance- 5:30pm (at CFG) Let’s get after some 400’s!   Conditioning Part A 4 x 400m Run Rest 3:00 between intervals Record each interval time Part B Max Plank Hold + 30 Hollow Rocks + Max Plank Hold *Any variation of plank is allowedRead More

 Mobility- 10:00-10:30am We had so much fun with Core Work on Tuesday, didn’t we? Conditioning Every 4 minutes, for 24 minutes (6 sets), for times: Run 400 Meters 10-12 Burpee Box Jump-Overs (24″/20″) Track fastest and slowest set  Read More

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) (Click here to go to the Endurance WOD) When your mom is awesome, and all you can do is watch! Strength Power Clean (Build to today’s heavy 1RM) Every minute, on the minute, for 12 minutes: Power Clean x 1 rep *Set 1 – 60% *Set 2...Read More

CrossFit Endurance- 5:30pm (at CFG) Time to start a new training cycle for Endurance! Conditioning Part A 12 x 100m Run (Time) Rest :30 between intervals *Will scale number of intervals for new runners Track total time, including rest Part B CFE: Death By Strict Pull Ups (AMRAP – Rounds and Reps) *No ring rows; Use...Read More

Congrats to our four athletes (Wendy, Stacy, Janet, and Charlie) who competed in the FRCF Masters Competition on Sunday! Strength Every four minutes, for 16 minutes (4 sets): Weighted Pull-Ups x 1-2 reps At the top of the next minute… 30 Seconds of Strict Pull-Ups for Max Reps At the top of the next minute… 20...Read More