Boot Camp- 8:00 & 9:00am CrossFit Kids- 9:00am Olympic Lifting- 10:00am Strongman Saturday- 11:00am Open Gym- 10:00am-Noon Taking care of Core Work and Beach Muscles this Friday was awesome!Read More
Carla getting her squat on! Strength Part A Dumbbell Walking Lunge (Every 2 minutes, for 10 minutes (5 sets)) 20 Walking Lunges (32/24 kg KBs in each hand) Part B Bench Press (Every 3 minutes, for 15 minutes (5 sets): 3-5 reps) Goal is to establish today’s 5-RM. Part C Single Arm Dumbbell Row (3...Read More
CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) (Click here to go the Endurance WOD) You parents can’t make you leave the kid’s room if they can’t get to you in the kid’s room! Strength High Hang Snatch + Hang Snatch + Snatch (Every 2 minutes, for 20 minutes (10 sets)) Build over the course...Read More
CrossFit Endurance- 5:30pm (at CFG) The Heathers crushing the Assault Bike while Brad thinks “Cardio is Hardio” Conditioning 4 x 1 Mile; rest 3:00 between intervals Track total time including rest. *Will scale interval distance for new runnersRead More
Mobility- 10:00-10:30am Can you spot/have you seen one of the newest additions to our CFG space?! Conditioning “Mamba” Complete as many rounds and reps as possible in 18 minutes of: 5 Ring Muscle-Ups 8 Power Cleans (185/125 lbs) 24 Box Jumps (30″/24″) “Mamba” celebrates the career of NBA legend Kobe Bryant. 18 minutes for his...Read More
CrossFit Endurance- 5:30pm (at CFG) The endurance crew worked hard on their Long Interval day last week! Conditioning Part A 8 x :90s ON; :90s OFF; Max effort while maintaining your technique *Note a “Max Effort” may be a walk or jog, not a sprint for some athletes. Part B Max Plank Hold + 90...Read More
Ready for next week. Strength Push Press (Take 15 minutes to build to today’s 1-RM) Conditioning Complete as many rounds and reps as possible in 20 minutes of: 6 Strict Handstand Push-Ups 12 Kettlebell Swings (24/16 kg) 30 Double-Unders Modifications: Seated DB Press (Fairly Heavy) Jump rope = 90 Single-Unders or :30 of DU workRead More
CrossFit- 9:00 & 10:00am Yoga- 5:00pm Couples who lift together… 🙂 Conditioning In teams of two, complete as many rounds and reps as possible in 30 minutes of: 400 Meter Run 20 Pull-Ups 30 Wall Balls (20/14 lbs.) Team members will alternate tasks, with only one member working at any one time. Thus, Partner A...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 Putting that new handstand push-up space tô good use!Read More
