CrossFit- 9:00 & 10:00am Yoga- 5:00pm Tony looked super strong doing his overhead work during our Saturday Olympic Lifting class! Conditioning Five sets of: Complete as many rounds and reps as possible in 3 minutes of: 3 Pull-Ups 6 Burpees 9 Kettlebell Swings (24/16kg) 3 Minutes rest between rounds All sets should be unbroken,...Read More
Boot Camp- 8:00 & 9:00am CrossFit Kids- 9:00am Olympic Lifting- 10:00am Open Gym- 10:00am-Noon Chris, who injured his arm mountain biking, didn’t want to miss out on doing Push-Ups in the workout. He created a band-assisted station to only need to use his left arm. So cool!Read More
Keaton and Mitch getting their T-Spine stretch on! Conditioning Teams of three must complete a total of 4 sets each as quickly as possible of: Row 500 Meters — 5 Hand-Release Push-Ups 10 Box Jumps (24″/20″) 5 Hand-Release Push-Ups 10 Box Jumps (24″/20″) 5 Hand-Release Push-Ups 10 Box Jumps (24″/20″) — Run 400 Meters...Read More
CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) Mobility- 5:30-7:00pm Kirstin performed perfect Single Arm Rows during Wednesday’s long Strength session! Strength 4 rounds Push Press (3-5 reps) Rest 90 seconds Weighted Pull-ups (Strict 3-5 reps) Rest 90 seconds Conditioning 800 Meter Partnered Farmer’s Carry Teams of two must move as much weight as possible...Read More
Mobility- 10:00-10:30am Look at all of these handsome Matts! Strength Five sets of: Back Squat x 10 reps @ 30X0 Rest 30 seconds Single Arm Dumbbell Rows x 10 reps each arm @ 2111 Rest 30 seconds Heavy Kettlebell Swings x 10 reps Rest 30 seconds Dumbbell Shoulder Press x 10 reps @ 20X1 Rest...Read More
CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at track) Jo, who has been working for years on this, got her first strict pull-up on Monday! Congrats!! Strength 3-Position Clean (Every 2 minutes, for 16 minutes (8 sets)) High Hang, Mid-Thigh, and then from the Floor Aim to hang onto the bar for first two, then drop...Read More
Go, Codi, Go! Strength Weighted Pull-ups (Build to heavy 1RM) In six attempts or less, find your 1-RM Weighted Pull-Up (or most challenging possible 1-rep). Rest at least 3-4 minutes between attempts over 80% of your potential 1-RM Palms Away, No Chin-Ups Conditioning Complete as many reps as possible in 7 minutes of: 3 Thrusters...Read More
CrossFit- 9:00 & 10:00am Yoga- 5:00pm Jeffery got to spend some time practicing hang power cleans. Conditioning In teams of three, alternating partners after every completed round, complete as many rounds and reps as possible in 30 minutes of: 20 Kettlebell Swings (24/16 kg) 15 Push-Ups 10 Pull-Ups Read More
Tim is kind of strong! Strength Four sets Front Squat (3-5 Reps) Rest 10 seconds Aim for 5 reps each set Tall Box Jumps (1.1.1.1.1) Rest 5-7 seconds between singles Rest 3 minutes between rounds Aim to increase height each round, note highest jumps (inches) in comments Conditioning Row 1000 Meters immediately followed by, Three...Read More
