CrossFit Endurance-5:30pm (at Bell Middle School Track) Nice little photo collage of some of the Endurance Crew! Conditioning 30min Run Every 3 minutes, complete as many reps as possible in 2 minutes of: Max Push Ups (0-5) Max Air Squat (5-10) Max Sit Ups (10-15) Max Lunges (15-20) Max Burpees (20-25) Max Plank Hold (25-30)...Read More

Here’s Jesse warming up for Snatch day last week! Weightlifting Push Press (Every 3 minutes, for 15 minutes x 5 reps) Goal is to find today’s 5-RM. If you get 5 successful reps, move up on the next set. Conditioning Every minute, on the minute, for 15 minutes: Minute 1 – Row 200/150 Meters or...Read More

CrossFit- 9:00 & 10:00am Yoga- 5:00pm Coach Emily, making sure those Front Squats look good! Conditioning In teams of three, with only one teammate per station, complete as many rounds and reps as possible in 30 minutes of: Station 1- 10 Box Jumps 5 Pull-Ups Station 2- 10 Burpees 5 Dumbbell Ground to Overhead Station...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 Ann looking strong during one of our brutal workouts this week!Read More

As we head into the weekend, don’t forget about our Yoga class at 5pm on Sundays! It’s a great way to start the week! Strength Pause Front Squat (Four sets of 6 reps @ 31X1) Rest 3 minutes All four sets should be heavy, working sets. Conditioning Against a 10-minute running clock, complete the following:...Read More

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) (Click here to go the Endurance WOD) Pete getting after it with our awesome view! Strength Six sets High Hang Snatch + Hang Snatch + Snatch (3-Position Snatch (High Hang, Mid-Thigh, Floor) Try to hang onto the bar for reps 1 and 2. Drop and reset before...Read More

Let’s make it another awesome night at Endurance! 5:30pm at the gym Conditioning 800m Run Then… 100 KB Swings (32/24kg) 10 Burpees each time you rest Then… 800m RunRead More

Mobility- 10:00-10:30am Mike looking GOOOOD on his KB Swings! Strength Power Clean (Every 2 minutes, for 20 minutes (10 sets): 1.1) Rest 10 seconds between singles, and build to today’s heavy over the course of the ten sets Conditioning In teams of two, alternate sets to complete four each of: 3 Hang Power Cleans 2...Read More

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at Bell Middle School Track)(Click here to go to the Endurance WOD) Check out Jordan getting after his Deadlift! Strength Front Squat (Take 20 minutes to build to a new 1-RM Front Squat) Conditioning “Sage at 20″ Complete as many rounds and reps as possible in 20 minutes of: 20...Read More

CrossFit Endurance-5:30pm (at Bell Middle School Track) Yay burpees! Conditioning Run 10 minutes max effort 40 Air Squats Run 8 minutes max effort 20 Burpees Run 6 minutes max effort 40 Air Squats Run 4 minutes max effort 20 Burpees Run 2 minutes max effort 40 Air Squats Wear a watch or plan on running...Read More