Mobility- 10:00-10:30am Rocio with that awesome lockout! Gymnastics/Skill Work Every 2 minutes, for 18 minutes: Minutes 1-2, 7-8; 13-14: Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps (OR Low Ring Muscle Up Progression + Dip Catch; Extension x 3-4 reps) Minutes 3-4, 9-10; 15-16: Handstand Walk x 10 meters...Read More
CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) (Click here to go to the Endurance WOD) Parks getting after it during the Push Press on Monday’s workout. Strength Front Squat *Set 1 – 3 reps @ 65% *Set 2 – 3 reps @ 75% *Set 3 – 2 reps @ 85% *Set 4 – 2...Read More
Congrats to Muffy for being our 2016 “Row-vember” Champion for the ladies! J. Leigh and Kathryn placed 2nd and 3rd, respectively! Great job, ladies! Strength Split Jerk (Build to today’s heavy single.) Every two minutes, for 10 minutes (5 sets): Jerk x 1 rep Conditioning Three sets for max reps of: 60 seconds of Push...Read More
CrossFit- 9:00 & 10:00am Yoga- 5:00pm Matt looking strong on his Romanian Deadlifts! Conditioning Complete the following congo-line style in teams of three, with each partner completing the following: A. For time: Row 1000 Meters 50 Thrusters (45/33 lbs) 30 Pull-Ups Immediately followed by…B. For time: Row 1000 Meters 25 Thrusters (95/65 lbs) 15 Chest-to-...Read More
CrossFit Golden! Our holiday party is here!! (Saturday 12.10.16 at 6:30pm) It will be potluck style so bring your favorite holiday dish and drink (healthy or not). This party is for all ages so please bring your kids!! We will have an inflatable Obstacle Course for the kids in the back of the gym and Good...Read More
During the snowy days if possible please bring two pairs of shoes to prevent tracking in snow and ice melt into the gym! Taner looking strong on his Back Squats! Conditioning Goal today is to complete at least 12 minutes of work. If both the Rx’d and Scaled Versions are unrealistic weights, simply complete the...Read More
CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) Adults like to read and relax before class, too! Strength T-Bar Row (Four sets of 8-10 reps) Rest 2-3 minutes Conditioning Complete as many rounds and reps as possible in 10 minutes of: 10 Push Presses (95/65 lbs) 10 Alternating Overhead Reverse Lunges (95/65 lbs) 10 Burpees...Read More
CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) (Click here to go to the Endurance WOD) Scott showing us how to do those T-Bar Rows! Strength Part A Weighted Strict Pull-Ups (12 Minutes to build to heavy 1RM) Any grip of your choice – supinated, mixed or pronated are all acceptable. Track heaviest/most challenging single...Read More
Just a little technique work on the rowers before a workout! Strength Front Squat (8 sets of 2-3 reps) Every two minutes, for 16 minutes (8 sets of): 2-3 reps Build over the course of the eight sets to today’s heaviest triple. Conditioning Three rounds for time of: Run 400 Meters 30 Double-Unders 20 Deadlifts...Read More
