CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at Bell Middle School Track)(Click here to go to the Endurance WOD) Danyelle doing work on the Snatch complex last week! Strength Power Clean (20 minutes to build to today’s 1-RM Power Clean) Conditioning Complete rounds of 21, 15 and 9 reps for time of: Kettlebell Swings (32/24 kg) Push-Ups...Read More
Here’s Jesse warming up for Snatch day last week! Weightlifting Push Press (Every 3 minutes, for 15 minutes x 5 reps) Goal is to find today’s 5-RM. If you get 5 successful reps, move up on the next set. Conditioning Every minute, on the minute, for 15 minutes: Minute 1 – Row 200/150 Meters or...Read More
CrossFit- 9:00 & 10:00am Yoga- 5:00pm Coach Emily, making sure those Front Squats look good! Conditioning In teams of three, with only one teammate per station, complete as many rounds and reps as possible in 30 minutes of: Station 1- 10 Box Jumps 5 Pull-Ups Station 2- 10 Burpees 5 Dumbbell Ground to Overhead Station...Read More
Boot Camp- 8:00 & 9:00am CrossFit Kids- 9:00am Olympic Lifting- 10:00am Strongman Saturday- 11:00am Open Gym- 10:00am-Noon Ann looking strong during one of our brutal workouts this week!Read More
As we head into the weekend, don’t forget about our Yoga class at 5pm on Sundays! It’s a great way to start the week! Strength Pause Front Squat (Four sets of 6 reps @ 31X1) Rest 3 minutes All four sets should be heavy, working sets. Conditioning Against a 10-minute running clock, complete the following:...Read More
CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) (Click here to go the Endurance WOD) Pete getting after it with our awesome view! Strength Six sets High Hang Snatch + Hang Snatch + Snatch (3-Position Snatch (High Hang, Mid-Thigh, Floor) Try to hang onto the bar for reps 1 and 2. Drop and reset before...Read More
Mobility- 10:00-10:30am Mike looking GOOOOD on his KB Swings! Strength Power Clean (Every 2 minutes, for 20 minutes (10 sets): 1.1) Rest 10 seconds between singles, and build to today’s heavy over the course of the ten sets Conditioning In teams of two, alternate sets to complete four each of: 3 Hang Power Cleans 2...Read More
CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at Bell Middle School Track)(Click here to go to the Endurance WOD) Check out Jordan getting after his Deadlift! Strength Front Squat (Take 20 minutes to build to a new 1-RM Front Squat) Conditioning “Sage at 20″ Complete as many rounds and reps as possible in 20 minutes of: 20...Read More
Francis loves playing on the high rings! Strength Bench Press (Build to today’s heavy 2RM) Every 3 minutes, for 15 minutes (5 sets): Bench Press x 2 reps Conditioning In teams of two, alternate full rounds and complete 5 each of: 20 Kettlebell Swings (32/24 kg) 20 Hand-Release Push-Ups Swings should be done in no...Read More
CrossFit- 9:00 & 10:00am Yoga- 5:00pm Nice form on those swings, Lee! Conditioning In teams of two, complete: 100 Pull-Ups 300 Meter Farmer’s Carry (heavy, swap weights as often as needed) 100 Wall Ball Shots (20/14#) 300 Meter Farmer’s Carry 100 Burpee Box Jump-Overs (24″/20″) 300 Meter Farmer’s Carry Partition the reps however you would...Read More
