CrossFit Kids- 4:30pm Mobility- 5:00-7:00pm CrossFit Endurance- 5:30pm (at CFG) Brooke and the CrossFit Golden Endurance crew have some pretty amazing views to run around, huh? Strength Four sets Ground to Overhead (3-5 reps) Two preferred methods of lifting here will be Clean and Jerk or Snatch.Rest less than 10 seconds between reps Conditioning In teams...Read More

Dr. Dorian will NOT be in tonight (9.30.15) Heidi did a great job on her Dumbbell reps during Tuesday’s workout! Strength Back Squat (3 sets of 5 reps) Rest 3 minutes between working sets Conditioning Two sets of: Against a 5 minute running clock, complete: 500 Meter Row 50 Kettlebell Swings (24/16 kg) Pull-Ups x Max reps (Muscle...Read More

CrossFit Kids- 4:30pm Mobility- 5:00-7:00pm CrossFit Endurance- 5:30pm The 9am crew is known for taking a full 400m walking lap together after their workouts. Great active recovery! Strength Five sets Push Press (2-3 reps) Rest 2-3 minutes between working sets Conditioning In teams of two, alternate sets to complete four each of: 10 Dumbbell Ground to...Read More

Check out some of the Yoga Crew from Sunday night!   Gymnastics/Skill Work Three sets, not for time, of: 30 Double-Unders Handstand Push-Ups x 7-10 reps Kettlebell or Dumbbell Snatch x 5-7 reps each arm   Modifications: – Double-Under- :30 of Double-Under Work – HSPU- 4 Negatives, 3 Wall Climbs, 7-10 Seated Dumbbell Press  ...Read More

CrossFit- 9:00am and 10:00am Yoga- 5:00pm “Who Is That” number 7 takes us to an athlete who typically trains in the mornings. Any guesses?   Conditioning In teams of two, partners alternate task to complete 10 rounds of: 10 Toes to Bar 10 Burpee Box Jump Overs (24/20″) 300 Meter RunRead More

There will be NO CrossFit Kids tomorrow (9.26.15). Welcome back, Marc! We missed you!   Boot Camp: 8am Olympic Lifting: 9am CrossFit Kids: CANCELLEDRead More

Hannah may have injured her foot, but she’s still coming to CrossFit and working hard!   Strength Five rounds Snatch (1.1.1) Rest 7-10 seconds between singles Rest 2 minutes between sets   Conditioning Complete as many rounds and reps as possible in 7 minutes of: 40 Kettlebell Swings (24/16 kg) 30 Push Press (65/45 lbs)...Read More

CrossFit Kids- 4:30pm Mobility- 5:00-7:00pm CrossFit Endurance- 5:30pm (at CFG)   Congrats to Erin and Adrian on their 8yr Wedding Anniversary. They came in and worked out together, and Adrian just couldn’t stay away from his wife!   Strength Four rounds Bench Press (4-6 reps) Rest 90 seconds Single Arm Dumbbell Row (8-10 reps each arm) Rest...Read More

Dr. Dorian will NOT be in on 9.23.15. Please remember that the Shoulder Health Seminar will be held at CFG at 6:30 Wednesday night (9.23.15). Jason decided to do some “accessory work” he learned from his last gym. Strength Deadlift (Five sets of 3 Reps) Rest 3 minutes between working sets Conditioning Every minute, on the...Read More

CrossFit Kids- 4:30pm Mobility- 5:00-7:00pm CrossFit Endurance- 5:30pm (at the track) Leslie looking strong on her Front Squats! Skill Work Three sets, not for time, of: Alternating Pistols x 6-10 reps Bottom’s Up Kettlebell Walk x 100′ each arm Pull-Ups x 10 OR Muscle-Ups x 3-5 reps Conditioning Three rounds for time of: 10 Ground...Read More