Mobility- 10:00-10:30am Rocio with that awesome lockout! Gymnastics/Skill Work Every 2 minutes, for 18 minutes: Minutes 1-2, 7-8; 13-14: Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps (OR Low Ring Muscle Up Progression + Dip Catch; Extension x 3-4 reps) Minutes 3-4, 9-10; 15-16: Handstand Walk x 10 meters...Read More
CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) (Click here to go to the Endurance WOD) Parks getting after it during the Push Press on Monday’s workout. Strength Front Squat *Set 1 – 3 reps @ 65% *Set 2 – 3 reps @ 75% *Set 3 – 2 reps @ 85% *Set 4 – 2...Read More
Mom and son crushing an Endurance workout together! Conditioning Part A 15 x 100m Run (Time) Rest :30s between intervals Track TOTAL Time to complete entire workout *Will scale number of intervals for new runners Part B 400m Lunges (Time) “CFE: 400m Booty Blast” *Wear pants or knee sleeves to protect yourself from all these...Read More
Congrats to Muffy for being our 2016 “Row-vember” Champion for the ladies! J. Leigh and Kathryn placed 2nd and 3rd, respectively! Great job, ladies! Strength Split Jerk (Build to today’s heavy single.) Every two minutes, for 10 minutes (5 sets): Jerk x 1 rep Conditioning Three sets for max reps of: 60 seconds of Push...Read More
CrossFit- 9:00 & 10:00am Yoga- 5:00pm Matt looking strong on his Romanian Deadlifts! Conditioning Complete the following congo-line style in teams of three, with each partner completing the following: A. For time: Row 1000 Meters 50 Thrusters (45/33 lbs) 30 Pull-Ups Immediately followed by…B. For time: Row 1000 Meters 25 Thrusters (95/65 lbs) 15 Chest-to-...Read More
CrossFit Golden! Our holiday party is here!! (Saturday 12.10.16 at 6:30pm) It will be potluck style so bring your favorite holiday dish and drink (healthy or not). This party is for all ages so please bring your kids!! We will have an inflatable Obstacle Course for the kids in the back of the gym and Good...Read More
During the snowy days if possible please bring two pairs of shoes to prevent tracking in snow and ice melt into the gym! Taner looking strong on his Back Squats! Conditioning Goal today is to complete at least 12 minutes of work. If both the Rx’d and Scaled Versions are unrealistic weights, simply complete the...Read More
CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) Adults like to read and relax before class, too! Strength T-Bar Row (Four sets of 8-10 reps) Rest 2-3 minutes Conditioning Complete as many rounds and reps as possible in 10 minutes of: 10 Push Presses (95/65 lbs) 10 Alternating Overhead Reverse Lunges (95/65 lbs) 10 Burpees...Read More
CrossFit Endurance- 5:30pm (at CFG) Our Endurance crew getting some pointers on their rowing from Coach Emily before Tuesday’s training! Conditioning 2 x 800m* Ladder 800m ON + 2:00 OFF; 800m ON + :90s OFF; 800m ON + :60s OFF; 800m ON + :30s OFF Track TOTAL time for workout (including rest) *Will scale interval...Read More
