Coach Avery making sure the Weighted Pull-Ups were all over the bar! Strength A. Dumbbell Walking Lunge (Every 2 minutes, for 10 minutes (5 sets)) 20-22 Walking Lunges (32/24 kg KBs in each hand) Remember this one from last time? Goal is to either go heavier today, or take two extra steps per set. B. Bench...Read More
CrossFit Kids- 4:30pm Mobility- 5:30-7:00pm CrossFit Endurance- 5:30pm (at CFG) Lara, Laura, and Laura hung out during pull-ups! Strength High Hang Snatch + Hang Snatch + Snatch (Every 2 minutes, for 20 minutes (3 total reps)) Build over the course of the 10 sets to something heavy for today Conditioning Three rounds for time of: Run...Read More
Mobility- 10:00-10:30am Katy showed off her perfect Push Press lockout on Monday! Strength Three sets of: Weighted Pull-Ups x 2-3 reps Rest 30 seconds Strict Pull-Ups x Max reps Rest 3 minutes Weighted Pull-ups (Track heaviest set of 3 reps) If unassisted/weighted pull-ups are not possible, leave this section blank. Simply find most challenging variation...Read More
Check out the Jims getting after some Junkyard Dogs on Friday of last week! Strength Push Press (15 Minutes to build to today’s heavy 1RM) Aim to complete 3-4 “heavy” attempts in the 15 minutes Conditioning Complete as many rounds and reps as possible in 20 minutes of: 6 Strict Handstand Push-Ups 12 Kettlebell Swings (24/16...Read More
CrossFit- 9:00 and 10:00am Yoga- 5:00pm Camilla crushed day 1 of the Winter WOD Fest Competition yesterday! Great job on your Handstand Push-Ups! Conditioning In teams of two, complete as many rounds and reps as possible in 30 minutes of: 400 Meter Run 20 Pull-Ups 30 Wall Ball Shots (20/14 lbs.) Keep moving...Read More
Boot Camp- 8:00 and 9:00am CrossFit Kids- 9:00am Olympic Lifting- 10:00am Open Gym- 10:00am-Noon Jay is getting stronger every day. Looking good!Read More
Guys, Boots is back! Make sure you welcome him back if you see him around! Conditioning 8 rounds, only tracking 2 of them Every 4 minutes, for 32 minutes (8 sets): Row 250 Meters 5 Power Cleans (155/105 lbs) 10 Shoulder to Overhead (155/105 lbs) Track Fastest AND Slowest round, aim to hold consistent times....Read More
CrossFit Kids- 4:30pm Mobility- 5:30-7:00pm (30 minute later start) CrossFit Endurance- 5:30pm (at CFG) Leslie w the strong lockout overhead! Conditioning Workout A. “Gymnastics Challenge” (AMRAP – Reps) 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 Kettlebell (24/16 kg)...Read More
