CrossFit Endurance- 5:30pm (at CFG) Let’s get after some 400’s!   Conditioning Part A 4 x 400m Run Rest 3:00 between intervals Record each interval time Part B Max Plank Hold + 30 Hollow Rocks + Max Plank Hold *Any variation of plank is allowedRead More

CrossFit Endurance- 5:30pm (at CFG) Time to start a new training cycle for Endurance! Conditioning Part A 12 x 100m Run (Time) Rest :30 between intervals *Will scale number of intervals for new runners Track total time, including rest Part B CFE: Death By Strict Pull Ups (AMRAP – Rounds and Reps) *No ring rows; Use...Read More

CrossFit Endurance- 5:30pm (at CFG) “It’s 10K TEST DAY!!!!” – Adrian Conditioning 10k Run (Time) Max Effort 10k Run As fast as possible. *Will scale distance for new runners  Read More

CrossFit Endurance- 5:30pm (at CFG) Cardio Crew enjoying a nice little bike ride! Conditioning 3 x 2 Mile TT (Time) Rest 3:00 between intervals. As fast as possible, track total time including rest. *Will scale interval distance for new runnersRead More

CrossFit Endurance- 5:30pm (at CFG) The Heathers crushing the Assault Bike while Brad thinks “Cardio is Hardio” Conditioning 4 x 1 Mile; rest 3:00 between intervals Track total time including rest. *Will scale interval distance for new runnersRead More

CrossFit Endurance- 5:30pm (at CFG) The endurance crew worked hard on their Long Interval day last week! Conditioning Part A 8 x :90s ON; :90s OFF; Max effort while maintaining your technique *Note a “Max Effort” may be a walk or jog, not a sprint for some athletes. Part B Max Plank Hold + 90...Read More

CrossFit Endurance- 5:30pm (at CFG) After we cardio, sometimes we strengthen our core! Conditioning 60 min Tempo @ 80% effort (Distance) 80% of your ideal 10K race pace *Will scale time for new runners  Read More

Remembering the days when we had an outdoor rig! Conditioning Part A 10 x :60s ON / :60 OFF (Distance) Max effort while maintaining your technique Note a “Max Effort” may be a walk or jog, not a sprint for some athletes. Part B CFE: Jump-Sit-Push-Walk (AMRAP – Rounds and Reps) 10min AMRAP: 12 Jump...Read More

CrossFit Endurance- 5:30pm (at CFG) Endurance machine, Rachel, rowing away! Conditioning 3 x (1K, 800m, 400m) (Time) Work:Rest = 1:1 after each effort Track total time, including rest *Will scale number of intervals for new runners  Read More

CrossFit Endurance- 5:30pm (at CFG) Adrian resting up and emotionally preparing for a really fun Endurance class! Conditioning 5k Time Trial (Time) As fast as possible *Will scale distance for new runners  Read More