CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) When regular planking is just too easy! Strength Push Press (5 set of 3 reps @ 11X1) Rest 2-3 minutes Conditioning In teams of 3, complete as many rounds and reps as possible in 15 minutes of: 20 Calories of Rowing 10 Dumbbell Push Press (50/35#) As...Read More
Mobility- CANCELLED Post workout mobility. We love it! Conditioning Every 5 minutes, for 30 minutes (6 sets): Run 400 Meters 20 Russian Kettlebell Swings (heavy) (32/24kg) 40 Double-Unders Track fastest and slowest rounds Aim to complete Swings in no more than 2 sets DU Modification- 80 Single-Unders Accessory Work Two sets of: Hawaiian Squat x 90...Read More
CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) (Click here to go to the Endurance WOD) George with that strong lockout overhead! Strength Every three minutes, for 12 minutes (4 sets) Alternating Reverse In-Place Lunges with Dumbbells x 20 reps Mixed-Grip Strict Pull-Ups x 6-8 reps Conditioning Five rounds for time of: 15 Wall Ball...Read More
Let’s get ready to rock on Monday! Strength Halting Clean-Grip Deadlift (5 sets of 3 reps) Pause for 2 seconds at each of the following two positions – 2″ below the knee and mid-thigh Rest 2 minutes Conditioning Every 90 seconds, for 15 minutes (10 sets): 5 Hang Power Cleans* (185/135#) 15 Hand-Release Push-Ups *Choose...Read More
CrossFit- 9:00 & 10:00am Yoga- 5:00pm Happy Sunday from three of our Jims! Conditioning Three sets for max reps of: 60 seconds of Wall Ball Shots (20/14 lbs) 60 seconds of Push Press (75/55 lbs) 60 seconds of Kettlebell Swings (24/16 kg) 60 seconds of Rowing for Calories Rest 60 seconds Read More
Heather having some fun with Slam Balls! Strength Hang Snatch + Snatch (Every two minutes, for 20 minutes (10 sets)) Conditioning Five rounds for time of: 5 Shoulder to Overhead (155/105 lbs) 10 Burpees Over the Barbell This is a sprint workout! Read More
Mobility- 10:00-10:30am We had so much fun with Core Work on Tuesday, didn’t we? Conditioning Every 4 minutes, for 24 minutes (6 sets), for times: Run 400 Meters 10-12 Burpee Box Jump-Overs (24″/20″) Track fastest and slowest set Read More
CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) (Click here to go to the Endurance WOD) When your mom is awesome, and all you can do is watch! Strength Power Clean (Build to today’s heavy 1RM) Every minute, on the minute, for 12 minutes: Power Clean x 1 rep *Set 1 – 60% *Set 2...Read More
