Brad and Brad had never met until this week, but now they’re buds! Strength Three rounds Deadlift (6-8 reps @ 20X1) Please control last rep down to the ground. Rest 20 seconds Kettlebell Swing (Heaviest possible unbroken 20 Reps) Rest 3 minutes Conditioning Row 1000 Meters 25 Thrusters (95/65 lbs) 25 Toes to Bar...Read More
CrossFit Kids- CANCELED CrossFit Endurance- 5:30pm (at CFG) Mobility- 5:30-7:00pm Handstand walking was a big success on Wednesday for some of our athletes! Conditioning Workout #1 Complete as many rounds and reps as possible in 8 minutes of: 8 Strict Handstand Push-Ups or L-Seated Dumbbell Presses 8 Strict Supinated-Grip Pull-Ups Modifications- Seated Press Banded Strict...Read More
Mobility- 10:00-10:30am Riley’s little bro came in to cheer her on during the last few minutes of her workout! Skill/Gymnastics Work Every 2 minutes, for 18 minutes (3 Rounds): A- 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...Read More
CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at track) Katie crushed the 5-minute Capacity Test on Monday! Strength Three rounds Bench Press (4-6 reps @ 20X1) Rest 60-90 seconds Single Arm Dumbbell Row (15-20 reps @ 10X0) Rest 60-90 seconds Conditioning Complete as many rounds and reps as possible in 15 minutes of: 20 Kettlebell...Read More
We get to test our 1RM Clean to start the week! Looking strong with those Romanian Deadlifts, Gary! Strength Clean (Every two minutes, for 20 minutes: Clean x 1 rep) Build over the course of the 10 sets to today’s 1-RM. Conditioning “Five-Minute Capacity Test” Complete as many rounds and reps as possible in 5...Read More
CrossFit- 9:00 & 10:00am Yoga- 5:00pm B worked on his Romanian Deadlifts on Friday! Conditioning With a continuous running clock, perform the following: 0:00 – 1000 Meter Row 5:00 – 50 Burpees 10:00 – 30 Strict Pull-Ups (15 negatives) 15:00 – 50 Wall Ball Shots Each station takes 5 full minutes, if athlete finishes...Read More
Boot Camp- 8:00 & 9:00am CrossFit Kids- 9:00am Olympic Lifting- 10:00am Open Gym- 10:00am-Noon Warning: Doing Dumbbell External Rotations facing your husband may lead to extreme laugh-attacks!Read More
Couples that L-sit together, stay together! Strength Four sets Romanian Deadlift (6-8 reps @ 3011) https://www.youtube.com/watch?v=WtWtjViRsKo – 36 second mark Rest 60 seconds Dumbbell External Rotations (8-10 reps each arm @ 2020) https://www.youtube.com/watch?v=jEiYNg0Okc4 Rest 60 seconds Conditioning Two rounds for time of: Row 500 Meters 20 Hand-Release Push-Ups 30 Kettlebell Swings (24/16 kg) Run 400...Read More
CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) Mobility- 5:30-7:00pm Amy looked strong doing her Push Press on Wednesday! Strength Four sets of: Weighted Supinated-Grip Pull-Ups x 2-4 reps @ 21X0 Rest 60 seconds L-Sit x 30-60 second hold (if you cannot do this consecutively, accumulate the time) Rest 60 secondsSince reps are so low,...Read More
