CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) (Click here to go the Endurance WOD) Pete getting after it with our awesome view! Strength Six sets High Hang Snatch + Hang Snatch + Snatch (3-Position Snatch (High Hang, Mid-Thigh, Floor) Try to hang onto the bar for reps 1 and 2. Drop and reset before...Read More
Mobility- 10:00-10:30am Mike looking GOOOOD on his KB Swings! Strength Power Clean (Every 2 minutes, for 20 minutes (10 sets): 1.1) Rest 10 seconds between singles, and build to today’s heavy over the course of the ten sets Conditioning In teams of two, alternate sets to complete four each of: 3 Hang Power Cleans 2...Read More
CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at Bell Middle School Track)(Click here to go to the Endurance WOD) Check out Jordan getting after his Deadlift! Strength Front Squat (Take 20 minutes to build to a new 1-RM Front Squat) Conditioning “Sage at 20″ Complete as many rounds and reps as possible in 20 minutes of: 20...Read More
Francis loves playing on the high rings! Strength Bench Press (Build to today’s heavy 2RM) Every 3 minutes, for 15 minutes (5 sets): Bench Press x 2 reps Conditioning In teams of two, alternate full rounds and complete 5 each of: 20 Kettlebell Swings (32/24 kg) 20 Hand-Release Push-Ups Swings should be done in no...Read More
CrossFit- 9:00 & 10:00am Yoga- 5:00pm Nice form on those swings, Lee! Conditioning In teams of two, complete: 100 Pull-Ups 300 Meter Farmer’s Carry (heavy, swap weights as often as needed) 100 Wall Ball Shots (20/14#) 300 Meter Farmer’s Carry 100 Burpee Box Jump-Overs (24″/20″) 300 Meter Farmer’s Carry Partition the reps however you would...Read More
Anteus with awesome dumbbell snatches! Conditioning Partners alternate whole rounds for time and complete four rounds each of: Row 250 Meters Kettlebell or Dumbbell Single-Arm Push Press (24/16kg) x 5 reps each arm Goblet Squats (24/16kg) x 10 reps Run 300 Meters Partner A completes 250 meters, Single-Arm Press x 10 total reps, Goblet Squats...Read More
CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) (Click here to go to the Endurance WOD) Big Jim putting on an L-Sit Clinic from gymnastics day last week! Strength Every 3 minutes, for 15 minutes (5 sets): 20 Dumbbell Walking Lunges (heavy) 20/15 Ring Dips List modification used, if any, and how sets were broken...Read More
Mobility: 10:00-10:30am That’s a lot of people whose name begins with the letter “J” in one class! Strength Every 2 minutes, for 20 minutes (5 sets of each): Station 1 – Shoulder Press Station 2 – Toes to Bar (Nothing to track for TTB. Use time to practice variations and new modifications, where appropriate.) Shoulder Press...Read More
CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at Bell Middle School Track) (Click here to go to the Endurance WOD) Emily looking strong with her Bulgarian Split Squats! Strength Every 2 minutes, for 20 minutes (5 sets of each): Station 1 – Power Clean Station 2 – Weighted Pull-Ups Power Clean (1.1.1.1) Rest 10 seconds...Read More
