During the snowy days if possible please bring two pairs of shoes to prevent tracking in snow and ice melt into the gym! Taner looking strong on his Back Squats! Conditioning Goal today is to complete at least 12 minutes of work. If both the Rx’d and Scaled Versions are unrealistic weights, simply complete the...Read More
CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) Adults like to read and relax before class, too! Strength T-Bar Row (Four sets of 8-10 reps) Rest 2-3 minutes Conditioning Complete as many rounds and reps as possible in 10 minutes of: 10 Push Presses (95/65 lbs) 10 Alternating Overhead Reverse Lunges (95/65 lbs) 10 Burpees...Read More
CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) (Click here to go to the Endurance WOD) Scott showing us how to do those T-Bar Rows! Strength Part A Weighted Strict Pull-Ups (12 Minutes to build to heavy 1RM) Any grip of your choice – supinated, mixed or pronated are all acceptable. Track heaviest/most challenging single...Read More
Just a little technique work on the rowers before a workout! Strength Front Squat (8 sets of 2-3 reps) Every two minutes, for 16 minutes (8 sets of): 2-3 reps Build over the course of the eight sets to today’s heaviest triple. Conditioning Three rounds for time of: Run 400 Meters 30 Double-Unders 20 Deadlifts...Read More
CrossFit- 9:00 & 10:00am Yoga- 5:00pm Probably one of the best pictures of the year. Conditioning Four rounds for max reps of: 60 seconds of Kettlebell Swings (32/24 kg) Rest 60 seconds 60 seconds of Push-Ups Rest 60 seconds 60 seconds of Box Jump-Overs (24″/20″) Rest 60 seconds 60 seconds of Push Press (115/75 lbs)...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 Please thank Coach Ryan the next time you see him. He replaced a ton of the older jump ropes for us. (Please make sure to only use them inside at the gym/on mats!)Read More
The 5:00am crazies bundled up to run in 28 degree weather! Conditioning Complete as many rounds and reps as possible in 20 minutes of: 10 Steps Front-Rack Alternating Reverse Lunges (95/65#) 8 Bar-Facing Burpees Over the Barbell 10 Steps Front-Rack Alternating Reverse Lunges (95/65#) 8 Chest-to-Bar Pull-Ups Strength Three sets of: Alternating Dumbbell Bicep Curl...Read More
CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) Mindy and her Kettlebell Swings on Monday of this week! Conditioning Every 10 minutes, for 40 minutes (4 sets), complete the following as quickly as possible: Run 800 Meters 15 Strict Handstand Push-Ups 15 Strict Pull-Ups 15 Strict Ring Dips Goal is to complete 15 reps of each...Read More
Mobility- 10:00-10:30am Robert with the “Eye of the Tiger” focus during snatches on Tuesday! Strength Back Squat (Max reps at 83%) Every 2 minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 6 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 2 reps @ 80% *Set 4 –...Read More
