Gary is back with us at CFG for the winter! Glad you had such a great summer riding your bike to awesome locations! Gymnastics/Skill Every 2 minutes, for 18 minutes: Minutes 1-2, 7-8 & 13-14: Muscle-Ups x Max Reps in 45 seconds (OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x...Read More
CrossFit- 9:00 and 10:00am Yoga- 5:00pm “Who is this”, that owns these AMAZING pants?! Conditioning In teams of two, complete the following for time: 1600 Meter Med-Ball Relay Run 100 Partnered Burpee Wall Ball Shots (you must perform a burpee immediately after throwing the ball and before catching it from your partner’s...Read More
Announcements: There will be NO CrossFit Kids this Saturday (12.5.15) Please be sure to vote for your favorite “No Shave November” pictures on the gym bulletin board by the end of this weekend Winners for “No Shave November” and “Row-vember” will be announced next week Our Christmas Party is NEXT Saturday (12.12.15), please check out...Read More
Note: There will be NO CrossFit Kids this Saturday! Laura with her number one fan, Cam, cheering her on! Strength Deadlift (Build to heavy set of 4 reps) Deadlift *Set 1 – 8 reps *Set 2 – 8 reps *Set 3 – 6 reps *Set 4 – 6 reps *Set 5 – 4 reps *Set 6...Read More
CrossFit Kids- 4:30pm Mobility- 5:00-7:00pm CrossFit Endurance- 5:30pm (at CFG) Vee rocks her overhead lockout! Technique Take 10 minutes to practice Jerk Footwork and Jerk Technique Drills Strength Clean and Jerk (Build to heavy 1.1) Every two minutes, for 20 minutes (10 sets) of: Clean & Jerk x 1.1(rest 10 seconds between singles) Suggested loading per...Read More
Carl looks STRONG doing his KB Swings! Strength Three sets of: Weighted Strict Pull-Ups x 3 reps Rest 30 seconds Weighted Strict Supinated-Grip Pull-Ups x Max Reps with same weight Rest 30 seconds Strict Pull-Ups x Max Reps Rest 30 seconds Strict Supinated-Grip Pull-Ups x Max Reps Rest 3 minutes Weighted Pull-ups (Track heaviest set of...Read More
Shannon looking strong w her overhead dumbbell lockout! Strength Shoulder Press (Track heaviest 1RM of the day) Every minute, on the minute, for 8 minutes: Strict Shoulder Press x 1 rep Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95,Then rest two minutes before starting… Every 2 minutes, for 6 minutes (3...Read More
