CrossFit- 9:00 & 10:00am Yoga- 5:00pm Yeah, he forgot his athletic shorts… but you can’t miss Squat Day! Conditioning Note the change in members per team between the two workouts! Part A In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of: 7 Burpee Box Jump-Overs...Read More
Boot Camp- 8:00 & 9:00am CrossFit Kids- 9:00am Olympic Lifting- 10:00am Strongman Saturdays- 11:00am Open Gym- 10:00am-Noon Craig and Nichole moved to Green Bay this week. We wish you guys the best of luck, and can’t wait for you to come back and visit us again!Read More
CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) (Click here to go the Endurance WOD) Tony rocking his shirt-matching KB Swings! Strength Snatch (Every 2 minutes, for 20 minutes (10 sets): 1.1) Rest 10 seconds between singles Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+ Conditioning...Read More
CrossFit Endurance- 5:30pm (at CFG) Brooke, leading the way on a run at CFG! Conditioning Part A Tabata x 2: 8 Rounds of :20s ON/:10s OFF all out efforts; Rest 4 minutes between Tabatas *Do not go “All Out” your first tabata’s; ease into a sprint after 3-5 20s intervals Part B CFE: Don’t Drop...Read More
Mobility- 10:00-10:30am Mike was able to work on his Pistol Squats this week! Gymnastics Skill Work Every 2 minutes, for 18 minutes: Minutes 1-2, 7-8; 13-14: Muscle-Ups x Max Reps in 45 seconds (OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps) Minutes 3-4, 9-10; 15-16: Handstand Walk x 10...Read More
CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at Bell Middle School Track) (Click here to go to the Endurance WOD) Look who is back at CFG!! Weightlifting Front Squat (8 sets of 3-4 reps) Every two minutes, for 16 minutes, 3-4 reps Goal is to increase load used last week. Metcon Metcon (Time) For time: Row...Read More
CrossFit Endurance- 5:30pm (at Bell Middle School Track) Katie PR’d her 5k run last week!! Conditioning Part A 4 x 100m; 2 x 400m; 4 x 100m; Rest :60s between 100s; :90s between 400s *Will scale number of intervals for new runners Part B CFE: Jump-Sit-Push-Walk 10min AMRAP: 12 Jump Squats + 9 Sit Ups +...Read More
T-Money crushing his KB Swings! Strength Five sets Unsupported Seated Strict Press (3-4 reps) Sit on a bench or box without back support and press the barbell from shoulder to overhead; Progress by 5% from last week’s weight Rest 60 seconds Alternating Pistols (12-16 reps) Practice progressions if these aren’t proficient, and if they are,...Read More
***Reminder*** Daylight Savings ends tonight, so remember to set your clocks back one hour! CrossFit- 9:00 & 10:00am Yoga- 5:00pm Congrats to Team CFG who ran the Ragnar Napa 2016 this weekend. The race took them 190ish miles from San Francisco to Napa! Conditioning “Dissecting Kelly” (AMRAP – Rounds and Reps) In teams of two,...Read More
