Reminders: – Strongman Saturday starts this Saturday at 11:00am – Yoga is CANCELLED this Sunday (6.19.16) due to Father’s Day – There will be a dry needling seminar on Tuesday (6.21.16) here at the gym at 7:30 hosted by our friends at Cascade Sports! Come learn about how this can help you! Gietl-juice showing what...Read More

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) Mobility- 5:30-7:00pm Nikki getting after deadlifts on Wednesday! Strength Bench Press (5 sets of 5 reps @ 20X1) Rest 2 minutes between sets and use that time to work mobility and prepare for part B. Conditioning Four rounds for time of: 10 Ring Dips 20 Toes to...Read More

Mobility- 10:00-10:30am When all three triplets work out at the same gym! Strength Four sets of: Deadlift x 4-6 reps @ 21X1 Rest 30 seconds Handstand Push-Ups x 12-15 reps (consecutive or accumulated) Rest 2 minutes  ————————————– Deadlift (4-6 reps @ 21X1) Bar SHOULD stop on the ground for one second before next rep, yet...Read More

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at track) Anne looked strong doing her KB Swings! Strength Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Arch to Hollow Rolls x 20 reps (alternate from holding a supine hollow body position to a prone arch/superman position without your hands or feet touching the...Read More

Announcements: Yoga will be canceled this Sunday, June 19th. Strongman Saturday starts Saturday the 18th at 11am. There will be a Dry Needling Seminar on June 21st at 6:30pm. Information for this can be found on our bulletin board. Ashley with that eye of the tiger on Clean and Jerk day! Strength Every 2 minutes, for...Read More

CrossFit- 9:00 & 10:00am Yoga- 5:00pm Jeff setting up for a heavy deadlift! Conditioning In teams of two, with only one partner working at a time*, complete: 100 Kettlebell Swings (24/16kg) 400 Meter Run 100 Dumbbell Shoulder to Overhead (40/20#, one DB in each hand) 400 Meter Run 100 Goblet Squats (24/16kg) 400 Meter Run...Read More

Boot Camp- 8:00 & 9:00am CrossFit Kids- 9:00am Olympic Lifting- 10:00am Open Gym- 10:00am-Noon Well look who got their bar muscle-ups back!Read More

Boot Camp crew getting warmed up outside! Strength Front Squat (Build to 1 rep at 90%) Every 3 minutes, for 15 minutes (5 sets): *Set 1 – 3 reps @ 65% *Set 2 – 2 reps @ 75% *Set 3 – 1 rep @ 80% *Set 4 – 1 rep @ 85% *Set 5 –...Read More

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) Mobility- 5:30-7:00pm A huge Thank You to Coach Danny (head coach of the Golden Barbell Club) who offered to drop in and help coach the Clean AND Snatch to CrossFit Classes last week! Strength Halting Clean Deadlift + Hang Clean + Jerk (Every 2 minutes, for 20...Read More

Mobility- 10:00-10:30am When the workout is just a little rough! Strength Every 2 minutes, for 30 minutes (5 sets of each): Station 1 – Deadlift x 3 reps (Add weight each set so the last set is today’s heavy triple) Station 2 – Muscle-Ups x Max Reps (OR 3 Rolls to Candlestick + Low Ring...Read More