CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) Mobility- 5:30-7:00pm Paul was allll by himself at the 6am on Wednesday, so his squats were PERFECT! Conditioning Every 5 minutes, for 30 minutes (6 sets): Row 500 Meters 5 Thrusters (115/75 lbs) 10 Burpees Over the Barbell Track fastest and slowest rounds Thrusters should be...Read More
CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at the track) Tim Slater is good at snatching! He hit 200# for his last single on Monday! Strength Every 3 minutes, for 15 minutes (5 sets) Unsupported Seated Strict Press (6-8 reps @ 2111) Aim to increase weight each set and be sure to hold that lockout overhead for 1...Read More
Ann rocked the Thrusters during her 5am attempt at Jackie last week! Strength Snatch (Every 90 seconds, for 15 minutes (10 sets)) Aim to increase weight each set, and keep weights between 70-95% of 1RM Conditioning Five rounds for time of: 5 Power Snatches (115/75 lbs) 10 Overhead Walking Lunges (115/75 lbs) 30 Double-Unders Snatches should...Read More
CrossFit- 9:00 and 10:00am Yoga- 5:00pm Laura attacked her first “Jackie” on Thursday! Conditioning Five sets for max reps of: 60 seconds of Rowing (for calories) 60 seconds of Burpees 60 seconds of Box Jumps (24″/20″) Rest 60 seconds Tackle this in teams of 3-4, one teammate following the preceding on the top of...Read More
Boot Camp- 8:00 and 9:00am CrossFit Kids- 9:00am Olympic Lifting- 10:00am Open Gym- 10:00am-Noon CrossFit Games Open Throwdown (16.2)- 11:00am Dan the Beard picked a spot with awesome lighting for his PR of Jackie on Thursday!Read More
Good luck on 16.2, everyone! Please remember to log your scores into WODify. Aside from the wind, there were some pretty beautiful moments during our Wednesday run workout! Conditioning CrossFit Games Open 16.2 (AMRAP – Reps) 4-Minute AMRAP + Bonus Time of: 25 Toes To Bar 50 Double Unders Squat Cleans* *Round 1 – 15...Read More
CrossFit Kids- 4:30pm CrossFit Endurance- CANCELLED Mobility- 5:30-7:00pm Pigeon stretch all around! Strength If you’re using assistance, use the same level of assistance for every set. Strict Pull-Up (Max reps, only one set) Palms away Rest 90 seconds Strict Mixed-Grip Pull-Up (Max reps, only one set) Rest 90 seconds Strict Supinated Grip Pull-Up (Max reps, only one set)...Read More
Mobility- 10:00-10:30am Welcome to CFG, Bob and Tracy! Skill Work Three sets (12 minutes) of: 30 seconds of Muscle-Ups or Ring Dips Rest 30 seconds 30 seconds of Toes to Bar Rest 30 seconds 30 seconds of L-Sit or L-Sit Progression Rest 90 secondsNothing to track here, simply work on the most challenging variation of...Read More
