Boy lunged like a champ during the Thursday workout!   Strength Every 2 minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 6 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 2 reps @ 85% *Set 4 – 2 reps @ 90% *Set 5 – 1 rep @...Read More

CrossFit- 9:00 and 10:00am Yoga- 5:00pm Any guesses on who rocks these awesome socks at CFG?! Conditioning Four rounds for max reps of: 60 seconds of Kettlebell Swings (32/24 kg) Rest 60 seconds 60 seconds of Push-Ups Rest 60 seconds 60 seconds of Box Jump-Overs (24″/20″) Rest 60 seconds 60 seconds of Push Press (115/75...Read More

The 6am crew getting after it. Shane and Zane, and Jeni and Joni!! Boot Camp- 8:00am Olympic Lifting- 9:00am CrossFit Kids- 9:00amRead More

Lisa looked SO strong on her first day, EVER, of doing Back Squat! Great job! Conditioning Athletes today will do one of two versions of the workout listed below. If HSPU (with up to 2 ab-mats) are possible, complete the “Rx’d” version. If not, the “Scaled” version with Push Press and Cleans should be completed....Read More

Here’s Martha with that awesome lockout on her Overhead Reverse Lunges! Strength Part A- Weighted Pull-ups (12 minutes to build to 1RM Strict Weighted Pull-Up) (Any grip of your choice – supinated, mixed or pronated are all acceptable) When the clock hits 12 minutes… Part B- Strict Pull-Up (Max reps in 3 minutes) Complete as many reps...Read More

CrossFit Kids- 4:30pm Mobility- 5:00-7:00pm CrossFit Endurance- 5:30pm (at the track) Todd working on his Overhead Reverse Lunges to start off the week! Strength Front Squat (Build to today’s heavy 3RM) Every two minutes, for 16 minutes (8 sets of): Front Squat x 2-3 reps Build over the course of the eight sets to today’s heaviest...Read More

The 5am crew making those Split Jerks look strong! Nice work, Jo! Strength 4 sets, 2 minutes between sets Single Arm Dumbell Press (8-10 reps each arm) Core tight, arm close to ear at lockout Conditioning Complete as many rounds and reps as possible in 10 minutes of: 10 Push Presses (95/65 lbs) 10 Alternating Overhead Reverse...Read More

CrossFit- 9:00am and 10:00am Yoga- 5:00pm Which couple is this, who likes to hang out after a workout and recover together! Conditioning Complete the following conga-line style in teams of three, with each partner completing the following: A. For time: Row 1000 Meters 50 Thrusters (45/33 lbs) 30 Pull-UpsImmediately followed by…B. For time: Row 1000...Read More

Saturday Schedule Boot Camp- 8:00am Olympic Lifting- 9:00am CrossFit Kids- 9:00am HOLIDAY PARTY!- 6:30pm   Sarah, with that face after she NAILED a heavy Clean and Jerk! Right before the celebratory Bar Slam!! Great lift!   Holiday Party Information- The party is TONIGHT! (Saturday 12.12.15) This party will be Potluck-style, so bring your own dishes and...Read More

Holiday Party Information- The party is THIS weekend! (Saturday 12.12.15) This party will be Potluck-style, so bring your own dishes and desserts (paleo or not) There will be “Power” provided to the serving tables, so you will be able to plug in your crock pots! Good River Beer (Adam Odoski’s Brewery!) will be providing us...Read More