CrossFit- 9:00 & 10:00am Yoga- 5:00pm Probably one of the best pictures of the year. Conditioning Four rounds for max reps of: 60 seconds of Kettlebell Swings (32/24 kg) Rest 60 seconds 60 seconds of Push-Ups Rest 60 seconds 60 seconds of Box Jump-Overs (24″/20″) Rest 60 seconds 60 seconds of Push Press (115/75 lbs)...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 Please thank Coach Ryan the next time you see him. He replaced a ton of the older jump ropes for us. (Please make sure to only use them inside at the gym/on mats!)Read More

The 5:00am crazies bundled up to run in 28 degree weather! Conditioning Complete as many rounds and reps as possible in 20 minutes of: 10 Steps Front-Rack Alternating Reverse Lunges (95/65#) 8 Bar-Facing Burpees Over the Barbell 10 Steps Front-Rack Alternating Reverse Lunges (95/65#) 8 Chest-to-Bar Pull-Ups Strength Three sets of: Alternating Dumbbell Bicep Curl...Read More

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) Mindy and her Kettlebell Swings on Monday of this week! Conditioning Every 10 minutes, for 40 minutes (4 sets), complete the following as quickly as possible: Run 800 Meters 15 Strict Handstand Push-Ups 15 Strict Pull-Ups 15 Strict Ring Dips Goal is to complete 15 reps of each...Read More

Mobility- 10:00-10:30am Robert with the “Eye of the Tiger” focus during snatches on Tuesday! Strength Back Squat (Max reps at 83%) Every 2 minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 6 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 2 reps @ 80% *Set 4 –...Read More

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) <This will be an “On your own workout.” Please give the Coach on duty a head’s up if you plan to complete Endurance WOD at 5:30pm at CFG> (Click here to go to the Endurance WOD) Heidi got after her weighted Pistols on Monday! Strength Snatch (Build...Read More

Mo looking strong with his overhead lockout! Gymnastics/Skill Work Every 2 minutes, for 18 minutes: Minutes 1-2, 7-8; 13-14: Muscle-Ups x Max Reps in 45 seconds (OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps) Minutes 3-4, 9-10; 15-16: Handstand Walk x 10 meters (use partner assist or Handstand Wall...Read More

CrossFit- 9:00 & 10:00am Yoga- 5:00pm Mom and daughter working on their Box Dips together! Conditioning In teams of two, complete the following for time: 1600 Meter Med-Ball Relay Run 100 Partnered Burpee Wall Ball Shots (you must perform a burpee immediately after throwing the ball and before catching it from your partner’s toss) 200...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   “Ok mom, hold on. You’re trying to find 85% of your 1-rep max? That would be, give me a second….”Read More

Black Friday Schedule* Friday, November 25th – 12:00, 3:30, 4:30, 5:30 Classes Only *By no means do we consider this a holiday, but after years of having nobody show up to the morning classes we decided to just not make it an option. It’s time to swag up for our first Deadlift day in a...Read More