Dr. Dorian will be in from 4:45 to 7:00pm on Wednesday 10.21.15 Dan and his wife Geri have looked strong in their first few days at the gym! Welcome, guys!   Gymnastics/Skill Work Every 2 minutes, for 12 minutes:Minutes 1-2 & 7-8: Rope Climb x 2 ascents Minutes 3-4 & 9-10: L-Sit Hold x 30...Read More

CrossFit Kids- 4:30pm Mobility- 5:00-7:00pm CrossFit Endurance- 5:30pm (at the track) Let’s extend a big CFG welcome to Geri! Her and her husband Dan have been doing a great job already!   Strength Shoulder Press (Track heaviest single rep ) Every minute, on the minute, for 8 minutes: Strict Shoulder Press x 1 rep Loads per...Read More

  Congrats to Scott who took home third place at the Festivus Games this weekend! Strength Back Squat (2 sets of 10 reps @ 70-75%) Every two minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 5 reps @ 45-55% *Set 2 – 5 reps @ 55-65% *Set 3 – 3 reps @ 65-75%...Read More

CrossFit- 9:00 and 10:00am Yoga- 5:00pm   Whose back is that for the week’s “Who Is That?” post?!   Conditioning In teams of two, alternate tasks to complete as many rounds and reps as possible in 24 minutes of: 10 Dumbbell Ground to Overhead (45/25#) 10 Chest to Bar Pull-Ups 200 Meter Sprint Dumbbell Ground...Read More

Boot Camp- 8:00am Olympic Lifting- 9:00am CrossFit Kids- 9:00am Barbell Basics w Coach Noah- 10:00-11:30am NOTE: The Barbell Basics class is by sign-up only. If you did not sign up ahead of time and would like to attend (3 spots remain), please email Greg ([email protected]) to request a spot.   Max picked the perfect spot for...Read More

Diane’s form on her squat snatch is getting so much better!! Strength Deadlift (Take 12-15 minutes and build to today’s 3-RM DL) Rest 2 minutes between working sets Conditioning In teams of two, alternate sets to complete four each of: 40 Double-Unders 30 Kettlebell Swings (24/16kg) 20 Thrusters (85/55 lbs) DU Modifications- 80 singlesThrusters- Aim to...Read More

CrossFit Kids- 4:30pm Mobility- 5:00-7:00pm CrossFit Endurance- 5:30pm (at CFG) Just a boy and his jeep, some weights, and the mountains!   Strength Snatch (Take 15-20 minutes and build to today’s 1RM Snatch) Rest 2 minutes between working sets Conditioning Every minute, on the minute, for 14 minutes: Even minutes – 3 Snatch or Power Snatch @...Read More

Dr. Dorian will be in on Wednesday 10.14.15! Nice work on those Hang Power Cleans, Tony!   Conditioning In teams of two, alternate tasks to complete as many rounds and reps as possible in 30 minutes of: 12 Squat Cleans (95/65 lbs) 31 Double-Unders 14 Burpees Squat Cleans should be medium weight, not heavy. Double-Under...Read More

CrossFit Kids- 4:30pm Mobility- 5:00-7:00pm CrossFit Endurance- 5:30pm (at the track) Brian rocked his KB Swings last week! Strength Three sets Back Squat (6-8 reps @ 2011) Rest 90 seconds Strict Pull-Up (Max reps each set) Track the set with the most reps. Goal is to reach failure every set, not “save up” for future rounds Rest...Read More

Martin getting stretched out during one of the workouts last week! Strength Push Press (Take 10-12 minutes and build to a 1RM Push Press) Rest 2 minutes between working sets Conditioning Two sets for max reps/calories: 2 minutes Row for Calories Rest 2 minutes 2 minutes Dumbbell Man-Makers (35/50#) Rest 2 minutes 2 minutes of Wall...Read More