Mobility- 10:00-10:30am Riley’s little bro came in to cheer her on during the last few minutes of her workout! Skill/Gymnastics Work Every 2 minutes, for 18 minutes (3 Rounds): A- Minutes 1-2, 7-8 & 13-14: Muscle-Ups x Max Reps in 45 seconds (OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4...Read More

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at track) Katie crushed the 5-minute Capacity Test on Monday!   Strength Three rounds Bench Press (4-6 reps @ 20X1) Rest 60-90 seconds Single Arm Dumbbell Row (15-20 reps @ 10X0) Rest 60-90 seconds Conditioning Complete as many rounds and reps as possible in 15 minutes of: 20 Kettlebell...Read More

We get to test our 1RM Clean to start the week! Looking strong with those Romanian Deadlifts, Gary! Strength Clean (Every two minutes, for 20 minutes:  Clean x 1 rep) Build over the course of the 10 sets to today’s 1-RM. Conditioning “Five-Minute Capacity Test” Complete as many rounds and reps as possible in 5...Read More

CrossFit- 9:00 & 10:00am Yoga- 5:00pm B worked on his Romanian Deadlifts on Friday!   Conditioning With a continuous running clock, perform the following: 0:00 – 1000 Meter Row 5:00 – 50 Burpees 10:00 – 30 Strict Pull-Ups (15 negatives) 15:00 – 50 Wall Ball Shots Each station takes 5 full minutes, if athlete finishes...Read More

Boot Camp- 8:00 & 9:00am CrossFit Kids- 9:00am Olympic Lifting- 10:00am Open Gym- 10:00am-Noon Warning: Doing Dumbbell External Rotations facing your husband may lead to extreme laugh-attacks!Read More

Couples that L-sit together, stay together! Strength Four sets Romanian Deadlift (6-8 reps @ 3011) https://www.youtube.com/watch?v=WtWtjViRsKo – 36 second mark Rest 60 seconds Dumbbell External Rotations (8-10 reps each arm @ 2020) https://www.youtube.com/watch?v=jEiYNg0Okc4 Rest 60 seconds Conditioning Two rounds for time of: Row 500 Meters 20 Hand-Release Push-Ups 30 Kettlebell Swings (24/16 kg) Run 400...Read More

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) Mobility- 5:30-7:00pm Amy looked strong doing her Push Press on Wednesday! Strength Four sets of: Weighted Supinated-Grip Pull-Ups x 2-4 reps @ 21X0 Rest 60 seconds L-Sit x 30-60 second hold (if you cannot do this consecutively, accumulate the time) Rest 60 secondsSince reps are so low,...Read More

Mobility- 10:00-10:30am Too good not to let you guys caption it yourself. #Mobility Strength Shoulder Press (2-3 reps @ 20X1) Every 2 minutes, for 16 minutes (8 sets) Build over the first 3-4 sets, then finish with 4-5 heavy sets of 2-3 reps. Make sure to start LIGHT – 3 reps with a 2 count...Read More

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at track) Is anyone else ready for the sunshine on Wednesday/Thursday of this week?! Strength Clean (12 Min EMOM of 2 Cleans) Aim to increase weight over each of the 12 sets to find today’s heavy double Start around 50% of 1RM and aim to make steady jumps Conditioning...Read More

That moment after you survived the workout and start feeling good again! Conditioning Every 8 minutes, for 40 minutes (5 sets) for times of: Alternating Single-Arm DB Snatch + 2 Lunge Steps w/DB Overhead x 10 reps Pull-Ups x 15 reps Run 400 Meters One rep = Snatch + L Lunge + Right Lunge Pull-up...Read More