Sending a huge congrats to Leanna, who won GOLD in the 75kg class at the USPA Colorado State Championships. We’re proud of you! Strength Split Jerk (Every 2 minutes, for 20 minutes (10 sets): 1 rep) Suggested loading per set (by %): 70, 75, 80, 80, 85, 85, 90, 90, 95, 95 Goal is to establish perfect...Read More
CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) Mobility- 5:30-7:00pm The excitement when your “Row-ling” partner gets a great score! Conditioning Every 8 minutes, for 40 minutes (5 sets) of: Run 800 Meters 21 Kettlebell Swings (24/16 kg) 12 Pull-Ups Track fastest and slowest rounds Swings should be completed in no more than 2-3...Read More
Mobility- 10:00-10:30am Clif gets back into town, and immediately crushes his hamstring curls with the med ball. Welcome back, sir! Strength Every 90 seconds, for 30 minutes (5 sets of each station): Station 1 – Front-Foot Elevated Split Squat with DBs x 6 reps each leg @ 3111 Station 2 – Strict Handstand Push-Ups or...Read More
CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at track) Jackie looked strong during her DB Snatches during Sunday’s workout! Strength Four sets of: Good Mornings x 6 reps @ 3011 Rest 30 seconds Supine Hamstring Curls with Medicine Ball x 20 reps @ 11X0 Rest 30 seconds Banded Hip Bridges x 25 reps https://www.youtube.com/watch?v=RTOLKAtNLzQ Rest 30 seconds...Read More
Congrats to these 12 CFGers for completing the Ragnar SoCal this weekend. Their relay ran 190 miles from Huntington Beach to Coranado Island! Skill/Gymnastics Work Every 2 minutes, for 18 minutes: Station 1- Minutes 1-2, 7-8 & 13-14: Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps (OR Low Ring...Read More
CrossFit- 9:00-10:00am Yoga- 5:00pm Marc and Pat got to warm up with some “Hot Lava” during Saturday’s Boot Camp class! Conditioning In teams of two, alternate tasks to complete as many rounds and reps as possible in 24 minutes of: 10 Alternating Dumbbell Snatch (55/35#) 10 Chest to Bar Pull-Ups 200 Meter Sprint Aim to...Read More
Boot Camp- 8:00 and 9:00am CrossFit Kids- 9:00am Olympic Lifting- 10:00am Open Gym- 10:00am-Noon Marta and Vicki love working out together, and it shows!Read More
CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) Mobility- 5:30-7:00pm Doing Seated Dumbbell Press on Wednesday was fun, huh? Strength Halting Clean-Grip Deadlift (Every two minutes, for 20 minutes (10 sets)) 4 reps each round: Power Position, Shoulder in Line with Bar + Clean Pull + Power Clean + Clean Build over the course of the...Read More
Mobility- 10:00-10:30am B worked on his mobility with some overhead KB lunges! Strength Four sets Seated Overhead Press w Dumbbells (10-12 reps @ 2011) Neutral Grip Rest 45-60 seconds Strict Supinated Grip Pull-Up (8-10 reps) If Bands don’t work, complete reps of DB Bicep Curls Rest 45-60 seconds Bent Over Row (6-8 reps) Rest 45-60...Read More
