Francis loves playing on the high rings! Strength Bench Press (Build to today’s heavy 2RM) Every 3 minutes, for 15 minutes (5 sets): Bench Press x 2 reps Conditioning In teams of two, alternate full rounds and complete 5 each of: 20 Kettlebell Swings (32/24 kg) 20 Hand-Release Push-Ups Swings should be done in no...Read More
CrossFit- 9:00 & 10:00am Yoga- 5:00pm Nice form on those swings, Lee! Conditioning In teams of two, complete: 100 Pull-Ups 300 Meter Farmer’s Carry (heavy, swap weights as often as needed) 100 Wall Ball Shots (20/14#) 300 Meter Farmer’s Carry 100 Burpee Box Jump-Overs (24″/20″) 300 Meter Farmer’s Carry Partition the reps however you would...Read More
Anteus with awesome dumbbell snatches! Conditioning Partners alternate whole rounds for time and complete four rounds each of: Row 250 Meters Kettlebell or Dumbbell Single-Arm Push Press (24/16kg) x 5 reps each arm Goblet Squats (24/16kg) x 10 reps Run 300 Meters Partner A completes 250 meters, Single-Arm Press x 10 total reps, Goblet Squats...Read More
CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) (Click here to go to the Endurance WOD) Big Jim putting on an L-Sit Clinic from gymnastics day last week! Strength Every 3 minutes, for 15 minutes (5 sets): 20 Dumbbell Walking Lunges (heavy) 20/15 Ring Dips List modification used, if any, and how sets were broken...Read More
Mobility: 10:00-10:30am That’s a lot of people whose name begins with the letter “J” in one class! Strength Every 2 minutes, for 20 minutes (5 sets of each): Station 1 – Shoulder Press Station 2 – Toes to Bar (Nothing to track for TTB. Use time to practice variations and new modifications, where appropriate.) Shoulder Press...Read More
CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at Bell Middle School Track) (Click here to go to the Endurance WOD) Emily looking strong with her Bulgarian Split Squats! Strength Every 2 minutes, for 20 minutes (5 sets of each): Station 1 – Power Clean Station 2 – Weighted Pull-Ups Power Clean (1.1.1.1) Rest 10 seconds...Read More
CrossFit Endurance-5:30pm (at Bell Middle School Track) With Coach Emily being out of town, you guys are on your own to organize and get started together. Run well! Some of the CFG Endurance Crew getting after it on the rowers outside! Warm Up: 800m jog – complete 4 “pick-ups” every 400. Meaning, go from a...Read More
This Monday, September 5th, we will be doing our annual Labor Day “Loredo” Hero Workout and BBQ. It will be our only class time offered all day. Please arrive and be ready to warm-up at 9:30, the workout will be begin at 10:00, and the grill will go on at 11:00! This year will be a little more...Read More
