Carla getting her squat on! Strength Part A Dumbbell Walking Lunge (Every 2 minutes, for 10 minutes (5 sets)) 20 Walking Lunges (32/24 kg KBs in each hand) Part B Bench Press (Every 3 minutes, for 15 minutes (5 sets): 3-5 reps) Goal is to establish today’s 5-RM. Part C Single Arm Dumbbell Row (3...Read More
CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) (Click here to go the Endurance WOD) You parents can’t make you leave the kid’s room if they can’t get to you in the kid’s room! Strength High Hang Snatch + Hang Snatch + Snatch (Every 2 minutes, for 20 minutes (10 sets)) Build over the course...Read More
Mobility- 10:00-10:30am Can you spot/have you seen one of the newest additions to our CFG space?! Conditioning “Mamba” Complete as many rounds and reps as possible in 18 minutes of: 5 Ring Muscle-Ups 8 Power Cleans (185/125 lbs) 24 Box Jumps (30″/24″) “Mamba” celebrates the career of NBA legend Kobe Bryant. 18 minutes for his...Read More
Ready for next week. Strength Push Press (Take 15 minutes to build to today’s 1-RM) Conditioning Complete as many rounds and reps as possible in 20 minutes of: 6 Strict Handstand Push-Ups 12 Kettlebell Swings (24/16 kg) 30 Double-Unders Modifications: Seated DB Press (Fairly Heavy) Jump rope = 90 Single-Unders or :30 of DU workRead More
CrossFit- 9:00 & 10:00am Yoga- 5:00pm Couples who lift together… 🙂 Conditioning In teams of two, complete as many rounds and reps as possible in 30 minutes of: 400 Meter Run 20 Pull-Ups 30 Wall Balls (20/14 lbs.) Team members will alternate tasks, with only one member working at any one time. Thus, Partner A...Read More
Boot Camp- 8:00 & 9:00am CrossFit Kids- 9:00am Olympic Lifting- 10:00am Strongman Saturday- 11:00am Open Gym- 10:00am-Noon Putting that new handstand push-up space tô good use!Read More
Josh with that perfect for on his KB Swings! Conditioning Every 4 minutes, for 32 minutes (8 sets): Row 250 Meters 5 Power Cleans (155/105 lbs) 10 Shoulder to Overhead (155/105 lbs) Aim to have at least :45 of rest at the end of each round, but feel free to select challenging weight Read More
CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) (Click here to go the Endurance WOD) Get it, Kota! Conditioning Part A “Gymnastics Challenge” (AMRAP – Reps) Complete as many reps as possible for each of the following: 2 Minutes of Muscle-Ups Rest 60 seconds 2 Minutes of Alternating Pistols with Kettlebell (24/16 kg) Rest 60...Read More
