CrossFit Endurance- 5:30pm (at CFG) Heather showing perfect form on her KB Swings at sunset! Conditioning Part A 2 Mile Time Trial (Time) *New runners will run/walk; we can all do 2 miles no matter your condition in under an hour! Part B “CFE: Plyo Lunge Delight” 10min AMRAP: 12 Plyo Lunge + 9 Sit...Read More
Mobility- 10:00-10:30am Weighted plank holds! Skill Work Every 2 minutes, for 12 minutes: Minutes 1-2 & 7-8: Rope Climb x 2 ascents Minutes 3-4 & 9-10: L-Sit Hold x 30 seconds accumulated time Minutes 5-6 & 11-12: Handstand Walk x 10 meters Conditioning Four rounds for time of: 14 Alternating Dumbbell Snatch (50/35 lbs) 14...Read More
CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at Bell Middle School Track) When mom’s workout is taking longer than expected… Strength Shoulder Press (3 sets of 1 rep) Every minute, on the minute, for 8 minutes: Strict Shoulder Press x 1 rep Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95 Then...Read More
CrossFit Endurance- 5:30pm (at Bell Middle School Track) Run technique work a few weeks ago! Last week, believe it or not, was the first day of a 10K program! Here comes day #2! Coach Emily is gone on Tuesday, so please notify the coach on duty if you intend on doing this WOD at the gym...Read More
CrossFit- 9:00 & 10:00am Yoga- 5:00pm Lisa and that good form on Ball Slams! Conditioning In teams of two, with only one partner working at a time, complete as many rounds and reps as possible in 30 minutes of: 100 Kettlebell Swings (24/16kg) 100 Burpee Box Jump Overs (24/20″) 100 Wall Ball Shots (20/14#) 1...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 Nick working on rope climbs with his mom. What a cool family!Read More
Anteus and Mike “chasing the pump” since summer is only 9 months away! Conditioning 30 Overhead Squats (135/95 lbs) 600 Meter Run 30 Burpees Over the Barbell 600 Meter Run 30 Shoulder to Overhead (135/95 lbs) 600 Meter Run Aim to complete sets of no less than 5-7 reps at a time for the...Read More
CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) (Click here to go the Endurance WOD) Oh that’s just Noelle, climbing to the top of the world! Strength Clean and Jerk (Take 20 minutes to build to today’s 1-RM) Be aggressive with that hip extension today!! Have a great time going heavy! Conditioning In teams of...Read More
CrossFit Endurance- 5:30pm (at CFG) I wonder if our outdoor view is ever going to get old?! Coach Emily is gone on Thursday, so please notify the coach on duty if you intend on doing this WOD at the gym – this is for your safety! Warm Up: 400m run; every 20s perform a burst...Read More
