The Bogeman has recently PR’d his Box Jump and can clear the lower gate. So, when there’s 40+ people in the gym in the evenings, we need to keep him safe in the office. Here’s what we’ve come up with so far! Happy Friday! Strength Three sets today Rest 60 seconds between movements...Read More
Wednesday morning during handstand push-ups, Dana got a bad cramp in his foot. What did he do? He kicked off his shoes and kept going! Awesome! Strength 5 rounds today Deadlift (3-5 reps) Push-Up (15-20 reps @ 10X0) Only rest 20 seconds between movements, but 2-3 minutes between rounds Conditioning For time:...Read More
Everyone loves a good Wall Climb warm-up! Strength 4 sets today Rest 90 seconds minutes between movement and rounds Single Arm Dumbell Press (4-6 reps each arm) L-Sit (Tuck to Extension x 7-10 reps @ 1212) For tracking here, just write what modifications you did, if any. For 4 sets of 10 reps, just...Read More
Christie warming up the 6:30pm class in our awesome outside matted area! Strength Turkish Get Up (Three sets of 2 reps each arm) Conditioning Four sets of: 20 Kettlebell Swings (24/16 kg) 20 Wall Ball Shots (20/12 lbs) 300 Meter Run Rest 4 minutesRead More
Megan leading a class through some warm-up drills! Strength Back Squat (Build to today’s heavy 1RM) *Set 1 – 3 reps *Set 2 – 2 reps *Set 3 – 1 rep *Set 4 – 3 reps (exceed set 1 weight) *Set 5 – 2 reps (exceed set 2 weight) *Set 6 – 1...Read More
Boot Camp: 8am Olympic Lifting: 9am CrossKids: 9am Barbell Club: 10am: Tubing: 12pm We will meet at Lionsgate park at noon. Greg will have all the tubes with him ready to go. Don’t forget your sunscreen, towel, and shoes if you would like! Also, a reminder that Buffalo Bill Days will be going on...Read More
ANNOUNCEMENT: There will be NO CrossFit Kids tomorrow morning at 9am! Yuka and Allison during the Thursday workout! Strength Push Press (Build to today’s 1-RM Push Press) 15 minute time cap today. Let’s PR! Conditioning Four sets for max weight – without dropping the barbell until the set is completed: Deadlift x 9...Read More
The handsome Fletcher makes his CFG Onesie debut in mommy and dadd’y home gym! Way to start him young! Strength Hang Clean (5 sets of 3 reps) Conditioning Complete as many rounds and reps as possible in 12 minutes of: 24/16 kg Kettlebell Swings x 15 reps Wall Ball Shots x 10...Read More
