CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) Mobility- CANCELLED! When planking isn’t challenging enough, Kristy has her friends add weight to her back! Strength Power Clean (Five sets of 1.1.1) Aim to increase weight each round Rest 10 seconds between singles Rest 3-4 minutes between sets Conditioning Three sets of: Against a 2-minute running...Read More
Mobility will be CANCELLED this week Kelly Cubed!! Skill Work/Strength Every 2 minutes, for 12 minutes (2 sets of each): Station 1 – Alternating Pistols x 20 reps (or pistol progressions x 4-6 reps each leg) Station 2 – Freestanding Handstand Hold x 45-60 seconds accumulated (or Handstand Progression x 45-60 seconds) Station 3 –...Read More
CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at track) The PVC Crew was out in full effect for Sunday’s workout! Strength Deadlift (Build to today’s 3RM @20X0) Deadlift x 3 reps (with PERFECT posture and mechanics) @ 20X0 tempo * Set 1 – 50% of possible 3-RM x 5 reps * Set 2 – 75% of...Read More
When you and your best friend at the gym are “Two Peas in a WOD” Strength Push Jerk (Take 15min to build to a heavy 1RM) Technique is the number one priority during this session. If athletes can successfully complete a rep while landing with arms locked out, weight may be increased. Conditioning Complete as...Read More
CrossFit- 9:00 & 10:00am Yoga- 5:00pm Welcome to CFG, Tracey! Conditioning In teams of two, with one person working at a time, complete: 50 Dumbbell Power Cleans (50/30 lbs) 800 Meter Run (400 Meters each) 50 Dumbbell Front Squats (50/30 lbs) 800 Meter Run (400 Meters each) 50 Shoulder to Overhead (50/30 lbs) 800...Read More
CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) Mobility- 5:30-7:00pm Please join us in welcoming yet another member to CFG, Hudson. Glad to have you here! Skill/Conditioning 1 “Gymnastics Challenge” Complete as many reps as possible for each of the following: 2 Minutes of Muscle-Ups Rest 60 seconds 2 Minutes of Alternating Pistols with...Read More
Mobility- 10:00-10:30am The Endurance Crew had a blast running with that beautiful view on Tuesday! Strength Bench Press (Build to heavy 1RM @ 20X1) * Set 1 – 60% of 1-RM x 3 reps * Set 2 – 75% of 1-RM x 2 reps * Set 3 – 85% of 1-RM x 1 rep *...Read More
CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG, not track) When Front Leaning Rest on the Rings just isn’t challenging enough for you, your wife helps out. Conditioning Four sets of: Against a 4 minute running clock, complete: 25 Kettlebell Swings (32/24 kg) Run 400 Meters Double-Unders x Max Reps Rest 4 minutes between...Read More
