CrossFit- 9:00am and 10:00am Yoga- 5:00pm “Who Is That” Week 9 is an easy one! Who dresses like the Incredible Hulk?! Conditioning Three sets for max reps of: 60 seconds Row for Calories 60 seconds Push-Ups 60 seconds Box Jump Overs (24/20″) 60 seconds Sit-Ups 60 seconds Wall Ball Shots (20/14#) Rest 60 seconds...Read More
If you time your workouts just right, Jud might be around to cool you down with his fancy air-pushing bike! Good work, Kat! Strength Three sets Dumbbell Walking Lunge (20 steps) Rest 60 seconds Weighted Pull-ups (4-6 reps @ 2110) Rest 60 seconds Conditioning Complete as many rounds and reps as possible in 10 minutes of:...Read More
CrossFit Kids- 4:30pm Mobility- 5:00-7:00pm CrossFit Endurance- 5:30pm (at CFG) Alex hit a huge Bench Press PR of 290#!! Nice job, Alex! Conditioning Four sets for times of: 500 Meter Row 15 Deadlift (225/155 lbs) 15 Handstand Push-Ups Rest EXACTLY 4 minutes between sets, track final workout time (total time including rest)Read More
Dr. Dorian will be in tonight (10.7.15) At 72 years young, Jim and Sandy Miller each accomplished a personal milestone on Tuesday. Jim completed his first double-under and Sandy jumped rope for the first time since grade school! Strength Bench Press (Build to today’s heavy 1RM) Bench Press: Set 1 – x 3 reps Set 2...Read More
CrossFit Kids- 4:30pm Mobility- 5:00-7:00pm CrossFit Endurance- 5:30pm (at track) Jaime showing what full hip extension looks like on a box jump! Skill Work Three sets, not for time, of: Double-Unders x 40-50 reps Handstand Walks x 10 Meters Box Jumps x 12-15 reps Conditioning Partners alternate to complete 10 sets each of:...Read More
Chamai looked awesome doing her Cleans last week! Strength Front Squat In 6 sets or less, build to a heavy 1RM Rest 2-3 minutes between working sets Conditioning “20-Minute Work Capacity Test” (AMRAP – Rounds and Reps) 20-Minute AMRAP 20 Thrusters (135/95) 20 Pull-Ups 20 BurpeesRead More
Yoga- 5:00pm Which couple shown here has matching shoes for this week’s “Who Is That?” number 8? Conditioning In teams of two, with only one partner working at a time, complete as many rounds and reps as possible in 30 minutes of: 100 Kettlebell Swings (24/16kg) 100 Burpee Box Jump Overs (24/20″) 100 Wall Ball...Read More
Blake has his overhead lockouts looking good! Conditioning For time: 30 Overhead Squats (135/95 lbs) 600 Meter Run 30 Burpees Over the Barbell 600 Meter Run 30 Shoulder to Overhead (135/95 lbs) 600 Meter Run Weight on barbell should be based on athlete’s Overhead Squat. Goal is to complete all 30 OHS in no more...Read More
