Weekend Schedule Saturday, December 24th- CF Kids is CANCELLED, but Regular Schedule otherwise Sunday- December 25th- CLOSED Gary showing PERFECT technique with his Russian KB Swings! Conditioning Part A CrossFit Games Open 16.4 (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 225# / 155# 55 Wall-Ball Shots, 20# / 14# 55 Calorie Row 55 Handstand Push-ups...Read More
CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) Good work, Gwen! Gymnastics/Skill Work Every 2 minutes, for 12 minutes: Minutes 1-2; 7-8: Rope Climb x 2 ascents (if you don’t have a rope, work on achieving 12 perfect L-Pull- Ups…or better yet, L-Pull- Ups Hanging from Towels) Minutes 3-4; 9-10: L-Sit Hold x 45 seconds...Read More
Mobility- 10:00-10:30am Katelyn rocking that overhead lockout! Strength Clean and Jerk (Take 15 minutes to build to today’s heavy single) Listen to your body, only go as heavy as proper form allows. Conditioning Every minute, on the minute, for 15 minutes (15 sets): 3 Ground to Overhead (135/95 lbs) 6 Burpees Over the Barbell If you...Read More
Start ’em young! Strength Every 2 minutes, for 16 minutes (4 sets of each): Station 1 – 2 Weighted Pull-Ups + 4 Strict Pronated + 6 Supinated-Grip Pull-Ups (if you’re still working on your first pull-ups, try 2-3 slow negatives + 5-6 Band Assisted Strict Pull-Ups) Track heaviest weight or toughest variation used for the...Read More
CrossFit- 9:00 & 10:00am Yoga- 5:00pm Look at that set-up. Nice job, Lisa! Conditioning Part 1 In teams of two, with only one partner working at a time, partners alternate whole rounds to complete… As many rounds and reps as possible in 10 minutes of: 10 Push Press (115/75 lbs) 5 Burpees Over the Barbell...Read More
Boot Camp- 8:00 & 9:00am CrossFit Kids- 9:00am Olympic Lifting- 10:00am Strongman Saturdays- 11:00am Open Gym- 10:00am-Noon Lara takes off on an amazing adventure in a few days. We’re going to miss you! Come back and visit us when you can, and have a great trip!Read More
Alex and Mike working on their handstand holds! Conditioning Part 1 CrossFit Games Open 16.3 (AMRAP – Reps) AMRAP 7 minutes 10 power snatches 3 bar muscle-upsMen use 75 lb. Women use 55 lb. CrossFit Games Open 16.3 Scaled (AMRAP – Reps) AMRAP 7 Minutes 10 power snatches 5 jumping chest-to-bar pull-upsMen use 45 lb....Read More
CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) (Click here to go the Endurance WOD) Kat getting after it on the Assault Bike… and showing off some new jewelry since she and Tim are engaged! Strength Back Squat (Max reps @ 87%) Every 2 minutes, for 10 minutes (5 sets): *Set 1 – 6 reps...Read More
