CrossFit- 9:00 & 10:00am Yoga- 5:00pm Lisa and that good form on Ball Slams! 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 Shots (20/14#) 1...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 Nick working on rope climbs with his mom. What a cool family!Read More
Anteus and Mike “chasing the pump” since summer is only 9 months away! Conditioning 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 Aim to complete sets of no less than 5-7 reps at a time for the...Read More
CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) (Click here to go the Endurance WOD) Oh that’s just Noelle, climbing to the top of the world! Strength Clean and Jerk (Take 20 minutes to build to today’s 1-RM) Be aggressive with that hip extension today!! Have a great time going heavy! Conditioning In teams of...Read More
Mobility- 10:00-10:30am Coach Jen crushing a few reps of Push Press! Strength Back Squat (5 reps @ 80+% of your 1-RM) Every 3 minutes, for 9 minutes (3 sets) of 5 reps @ 80+% of your 1-RM Aim to keep weight the same, and note this is the BEGINNING of a Back Squat “cycle.” Keep...Read More
CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at South Table Mountain) PLEASE click on link below to get important information on the Endurance WOD for today. (Click here to go to the Endurance WOD) We got to play with the climbing ropes yesterday! Strength Push Press Every 3 minutes, for 15 minutes (5 sets) of: 2-3 reps...Read More
Jaime looking so strong with her overhead positioning! Gymnastics/Skill Work Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Rope Climb x 1-2 ascents Station 2 – Strict Handstand Push-Ups x max unbroken reps Station 3 – Alternating Pistols x 20 repsModifications: Rope Climbs- 3 reps of Seated Sit-to-Stands, 3 Pull-Ups/Ring...Read More
CrossFit- 9:00 & 10:00am Yoga- 5:00pm Check out Eric and his amazing lockout! Conditioning In teams of 5, complete 3 sets each of: 30 Calorie Row 30 Burpees 30 Sit-Ups 30 Wall Ball Shots (20/14#) Teams get one erg and one Wall Ball. Teams establish an order and line up behind their erg, maintaining that order for...Read More
