CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) Mobility- 5:30-7:00pm Kirstin performed perfect Single Arm Rows during Wednesday’s long Strength session! Strength 4 rounds Push Press (3-5 reps) Rest 90 seconds Weighted Pull-ups (Strict 3-5 reps) Rest 90 seconds Conditioning 800 Meter Partnered Farmer’s Carry Teams of two must move as much weight as possible...Read More
Mobility- 10:00-10:30am Look at all of these handsome Matts! Strength Five sets of: Back Squat x 10 reps @ 30X0 Rest 30 seconds Single Arm Dumbbell Rows x 10 reps each arm @ 2111 Rest 30 seconds Heavy Kettlebell Swings x 10 reps Rest 30 seconds Dumbbell Shoulder Press x 10 reps @ 20X1 Rest...Read More
CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at track) Jo, who has been working for years on this, got her first strict pull-up on Monday! Congrats!! Strength 3-Position Clean (Every 2 minutes, for 16 minutes (8 sets)) High Hang, Mid-Thigh, and then from the Floor Aim to hang onto the bar for first two, then drop...Read More
Go, Codi, Go! Strength Weighted Pull-ups (Build to heavy 1RM) In six attempts or less, find your 1-RM Weighted Pull-Up (or most challenging possible 1-rep). Rest at least 3-4 minutes between attempts over 80% of your potential 1-RM Palms Away, No Chin-Ups Conditioning Complete as many reps as possible in 7 minutes of: 3 Thrusters...Read More
CrossFit- 9:00 & 10:00am Yoga- 5:00pm Jeffery got to spend some time practicing hang power cleans. Conditioning In teams of three, alternating partners after every completed round, complete as many rounds and reps as possible in 30 minutes of: 20 Kettlebell Swings (24/16 kg) 15 Push-Ups 10 Pull-Ups Read More
Tim is kind of strong! Strength Four sets Front Squat (3-5 Reps) Rest 10 seconds Aim for 5 reps each set Tall Box Jumps (1.1.1.1.1) Rest 5-7 seconds between singles Rest 3 minutes between rounds Aim to increase height each round, note highest jumps (inches) in comments Conditioning Row 1000 Meters immediately followed by, Three...Read More
CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) Mobility- CANCELLED! When planking isn’t challenging enough, Kristy has her friends add weight to her back! Strength Power Clean (Five sets of 1.1.1) Aim to increase weight each round Rest 10 seconds between singles Rest 3-4 minutes between sets Conditioning Three sets of: Against a 2-minute running...Read More
Mobility will be CANCELLED this week Kelly Cubed!! Skill Work/Strength Every 2 minutes, for 12 minutes (2 sets of each): Station 1 – Alternating Pistols x 20 reps (or pistol progressions x 4-6 reps each leg) Station 2 – Freestanding Handstand Hold x 45-60 seconds accumulated (or Handstand Progression x 45-60 seconds) Station 3 –...Read More
CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at track) The PVC Crew was out in full effect for Sunday’s workout! Strength Deadlift (Build to today’s 3RM @20X0) Deadlift x 3 reps (with PERFECT posture and mechanics) @ 20X0 tempo * Set 1 – 50% of possible 3-RM x 5 reps * Set 2 – 75% of...Read More
