Boot Camp- 8:00 & 9:00am CrossFit Kids- 9:00am Olympic Lifting- 10:00am Strongman Saturday- 11:00am Open Gym- 10:00am-Noon I mean, will you just look at these two!Read More
Check out Josh getting LOW on his Snatches this week! Strength Four sets Weighted Pull-ups (1-2 reps) Rest 30 seconds Strict Pull-Up (Max reps) Track largest single set and list other sets in comments Rest 3 minutes Conditioning Three sets for max reps/calories: 60 seconds Row for Calories 30 seconds Rest 60 seconds Kettlebell Swings...Read More
CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) (Click here to go the Endurance WOD) When coach suggests writing out your sets and percentages before Front Squat day, but you forget the advice after grabbing your white board and still want to write something. (Note reads: Do Front Squats) Strength Every two minutes, for 10...Read More
CrossFit Endurance- 5:30pm (at CFG) Running at CFG gives us some pretty great views! Conditioning 5k Time Trial (Time) As fast as possible *New runners will run/walk; we can all do 3.1 miles no matter your condition in under an hour! Read More
Mobility- 10:00-10:30am Lisa showing off her new (fake) tattoo on Halloween at CFG. Looking good! Strength Unsupported Seated Strict Press (Five sets of 4-5 reps) Sit on a bench without back support and press the barbell from shoulder to overhead Rest 2-3 minutes Conditioning Against a 7-minute running clock, complete: 500 Meter Row immediately followed...Read More
CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at Bell Middle School Track) (Click here to go to the Endurance WOD) Luke crushed his reverse lunges during the workout last week! Strength Snatch (Five sets of 1.1.1) Rest 5-7 seconds between singles Rest 2 minutes between sets Conditioning In teams of two, alternate sets to complete 3...Read More
CrossFit Endurance- 5:30pm (at Bell Middle School Track) Erin achieved an all-time distance PR last week with 3 miles of unbroken running! Conditioning Part A 3 x 1000m Run (3 Rounds for time) Rest 3:00 between each interval *Record interval times Part B CFE: 100 Push Ups (Time) *Pro-Tip: Small sets from the start Read More
Check out our CFG Hallo-WOD crew!! Strength Front Squat (Every two minutes, for 16 minutes x 4 reps) Goal is to build to same weight from 10/21/16 (which was 2-3 reps) Conditioning Complete as many rounds and reps as possible in 6 minutes of: 30 Wall Ball Shots (20/14#) 30 Pull-Ups 30 Double-UndersRead More
