CrossFit- 9:00 and 10:00am Yoga- 5:00pm Whose back is that for the week’s “Who Is That?” post?! Conditioning In teams of two, alternate tasks to complete as many rounds and reps as possible in 24 minutes of: 10 Dumbbell Ground to Overhead (45/25#) 10 Chest to Bar Pull-Ups 200 Meter Sprint Dumbbell Ground...Read More
Boot Camp- 8:00am Olympic Lifting- 9:00am CrossFit Kids- 9:00am Barbell Basics w Coach Noah- 10:00-11:30am NOTE: The Barbell Basics class is by sign-up only. If you did not sign up ahead of time and would like to attend (3 spots remain), please email Greg ([email protected]) to request a spot. Max picked the perfect spot for...Read More
Diane’s form on her squat snatch is getting so much better!! Strength Deadlift (Take 12-15 minutes and build to today’s 3-RM DL) Rest 2 minutes between working sets Conditioning In teams of two, alternate sets to complete four each of: 40 Double-Unders 30 Kettlebell Swings (24/16kg) 20 Thrusters (85/55 lbs) DU Modifications- 80 singlesThrusters- Aim to...Read More
CrossFit Kids- 4:30pm Mobility- 5:00-7:00pm CrossFit Endurance- 5:30pm (at CFG) Just a boy and his jeep, some weights, and the mountains! Strength Snatch (Take 15-20 minutes and build to today’s 1RM Snatch) Rest 2 minutes between working sets Conditioning Every minute, on the minute, for 14 minutes: Even minutes – 3 Snatch or Power Snatch @...Read More
Dr. Dorian will be in on Wednesday 10.14.15! Nice work on those Hang Power Cleans, Tony! Conditioning In teams of two, alternate tasks to complete as many rounds and reps as possible in 30 minutes of: 12 Squat Cleans (95/65 lbs) 31 Double-Unders 14 Burpees Squat Cleans should be medium weight, not heavy. Double-Under...Read More
CrossFit Kids- 4:30pm Mobility- 5:00-7:00pm CrossFit Endurance- 5:30pm (at the track) Brian rocked his KB Swings last week! Strength Three sets Back Squat (6-8 reps @ 2011) Rest 90 seconds Strict Pull-Up (Max reps each set) Track the set with the most reps. Goal is to reach failure every set, not “save up” for future rounds Rest...Read More
Martin getting stretched out during one of the workouts last week! Strength Push Press (Take 10-12 minutes and build to a 1RM Push Press) Rest 2 minutes between working sets Conditioning Two sets for max reps/calories: 2 minutes Row for Calories Rest 2 minutes 2 minutes Dumbbell Man-Makers (35/50#) Rest 2 minutes 2 minutes of Wall...Read More
CrossFit- 9:00am and 10:00am Yoga- 5:00pm “Who Is That” Week 9 is an easy one! Who dresses like the Incredible Hulk?! Conditioning Three sets for max reps of: 60 seconds Row for Calories 60 seconds Push-Ups 60 seconds Box Jump Overs (24/20″) 60 seconds Sit-Ups 60 seconds Wall Ball Shots (20/14#) Rest 60 seconds...Read More
If you time your workouts just right, Jud might be around to cool you down with his fancy air-pushing bike! Good work, Kat! Strength Three sets Dumbbell Walking Lunge (20 steps) Rest 60 seconds Weighted Pull-ups (4-6 reps @ 2110) Rest 60 seconds Conditioning Complete as many rounds and reps as possible in 10 minutes of:...Read More
