CrossFit Kids- 4:30pm Mobility- 5:00-7:00pm CrossFit Endurance- 5:30pm (at CFG) Alex hit a huge Bench Press PR of 290#!! Nice job, Alex! Conditioning Four sets for times of: 500 Meter Row 15 Deadlift (225/155 lbs) 15 Handstand Push-Ups Rest EXACTLY 4 minutes between sets, track final workout time (total time including rest)Read More
Dr. Dorian will be in tonight (10.7.15) At 72 years young, Jim and Sandy Miller each accomplished a personal milestone on Tuesday. Jim completed his first double-under and Sandy jumped rope for the first time since grade school! Strength Bench Press (Build to today’s heavy 1RM) Bench Press: Set 1 – x 3 reps Set 2...Read More
CrossFit Kids- 4:30pm Mobility- 5:00-7:00pm CrossFit Endurance- 5:30pm (at track) Jaime showing what full hip extension looks like on a box jump! Skill Work Three sets, not for time, of: Double-Unders x 40-50 reps Handstand Walks x 10 Meters Box Jumps x 12-15 reps Conditioning Partners alternate to complete 10 sets each of:...Read More
Chamai looked awesome doing her Cleans last week! Strength Front Squat In 6 sets or less, build to a heavy 1RM Rest 2-3 minutes between working sets Conditioning “20-Minute Work Capacity Test” (AMRAP – Rounds and Reps) 20-Minute AMRAP 20 Thrusters (135/95) 20 Pull-Ups 20 BurpeesRead More
Yoga- 5:00pm Which couple shown here has matching shoes for this week’s “Who Is That?” number 8? Conditioning In teams of two, with only one partner working at a time, complete as many rounds and reps as possible in 30 minutes of: 100 Kettlebell Swings (24/16kg) 100 Burpee Box Jump Overs (24/20″) 100 Wall Ball...Read More
Blake has his overhead lockouts looking good! Conditioning For time: 30 Overhead Squats (135/95 lbs) 600 Meter Run 30 Burpees Over the Barbell 600 Meter Run 30 Shoulder to Overhead (135/95 lbs) 600 Meter Run Weight on barbell should be based on athlete’s Overhead Squat. Goal is to complete all 30 OHS in no more...Read More
CrossFit Kids- 4:30pm Mobility- 5:00-7:00pm CrossFit Endurance- 5:30pm (at CFG) Brooke and the CrossFit Golden Endurance crew have some pretty amazing views to run around, huh? Strength Four sets Ground to Overhead (3-5 reps) Two preferred methods of lifting here will be Clean and Jerk or Snatch.Rest less than 10 seconds between reps Conditioning In teams...Read More
Dr. Dorian will NOT be in tonight (9.30.15) Heidi did a great job on her Dumbbell reps during Tuesday’s workout! Strength Back Squat (3 sets of 5 reps) Rest 3 minutes between working sets Conditioning Two sets of: Against a 5 minute running clock, complete: 500 Meter Row 50 Kettlebell Swings (24/16 kg) Pull-Ups x Max reps (Muscle...Read More
CrossFit Kids- 4:30pm Mobility- 5:00-7:00pm CrossFit Endurance- 5:30pm The 9am crew is known for taking a full 400m walking lap together after their workouts. Great active recovery! Strength Five sets Push Press (2-3 reps) Rest 2-3 minutes between working sets Conditioning In teams of two, alternate sets to complete four each of: 10 Dumbbell Ground to...Read More
