Start ’em young! Strength Every 2 minutes, for 16 minutes (4 sets of each): Station 1 – 2 Weighted Pull-Ups + 4 Strict Pronated + 6 Supinated-Grip Pull-Ups (if you’re still working on your first pull-ups, try 2-3 slow negatives + 5-6 Band Assisted Strict Pull-Ups) Track heaviest weight or toughest variation used for the...Read More

CrossFit- 9:00 & 10:00am Yoga- 5:00pm Look at that set-up. Nice job, Lisa! Conditioning Part 1 In teams of two, with only one partner working at a time, partners alternate whole rounds to complete… As many rounds and reps as possible in 10 minutes of: 10 Push Press (115/75 lbs) 5 Burpees Over the Barbell...Read More

Boot Camp- 8:00 & 9:00am CrossFit Kids- 9:00am Olympic Lifting- 10:00am Strongman Saturdays- 11:00am Open Gym- 10:00am-Noon Lara takes off on an amazing adventure in a few days.  We’re going to miss you! Come back and visit us when you can, and have a great trip!Read More

Alex and Mike working on their handstand holds! Conditioning Part 1 CrossFit Games Open 16.3 (AMRAP – Reps) AMRAP 7 minutes 10 power snatches 3 bar muscle-upsMen use 75 lb. Women use 55 lb. CrossFit Games Open 16.3 Scaled (AMRAP – Reps) AMRAP 7 Minutes 10 power snatches 5 jumping chest-to-bar pull-upsMen use 45 lb....Read More

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) (Click here to go the Endurance WOD) Kat getting after it on the Assault Bike… and showing off some new jewelry since she and Tim are engaged! Strength Back Squat (Max reps @ 87%) Every 2 minutes, for 10 minutes (5 sets): *Set 1 – 6 reps...Read More

Mobility- 10:00-10:30am Rocio with that awesome lockout! Gymnastics/Skill Work Every 2 minutes, for 18 minutes: Minutes 1-2, 7-8; 13-14: Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps (OR Low Ring Muscle Up Progression + Dip Catch; Extension x 3-4 reps) Minutes 3-4, 9-10; 15-16: Handstand Walk x 10 meters...Read More

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) (Click here to go to the Endurance WOD) Parks getting after it during the Push Press on Monday’s workout. Strength Front Squat *Set 1 – 3 reps @ 65% *Set 2 – 3 reps @ 75% *Set 3 – 2 reps @ 85% *Set 4 – 2...Read More

Congrats to Muffy for being our 2016 “Row-vember” Champion for the ladies! J. Leigh and Kathryn placed 2nd and 3rd, respectively! Great job, ladies! Strength Split Jerk (Build to today’s heavy single.) Every two minutes, for 10 minutes (5 sets): Jerk x 1 rep Conditioning Three sets for max reps of: 60 seconds of Push...Read More

CrossFit- 9:00 & 10:00am Yoga- 5:00pm Matt looking strong on his Romanian Deadlifts! Conditioning Complete the following congo-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-Ups Immediately followed by…B. For time: Row 1000 Meters 25 Thrusters (95/65 lbs) 15 Chest-to-...Read More

CrossFit Golden! Our holiday party is here!! (Saturday 12.10.16 at 6:30pm) It will be potluck style so bring your favorite holiday dish and drink (healthy or not).  This party is for all ages so please bring your kids!! We will have an inflatable Obstacle Course for the kids in the back of the gym and Good...Read More