Since the Super Bowl is this Sunday (2.7.16), Yoga will be held at 12:00 Noon INSTEAD OF 5:00pm this Sunday. Boot Camp- 8:00 and 9:00am CrossFit Kids- 9:00am Olympic Weightlifting- 10:00am Open Gym- 10:00am-Noon The CrossFit Golden Endurance Crew got after it on Thursday night this week. It was so fun, even Ace had to...Read More
Since the Super Bowl is this Sunday (2.7.16), Yoga will be held at 12:00 Noon INSTEAD OF 5:00pm this weekend. The Noon Class stuck around to cheer on Keaton as he CRUSHED “Death By Wall Balls” on Thursday! #Community Strength Push Press (Five sets of 5 reps @ 11X1) Do not link reps, one second pause...Read More
CrossFit Kids- 4:30pm Mobility- 5:30-7:00pm CrossFit Endurance- 5:30pm (at the gym) Brent and Jamie working on hollow rocks together… husband and wife goals! Conditioning A. Every minute, on the minute, for 30 minutes: Minute 1 – 30 Double-Unders -OR- 40 seconds of Double-Under technique work if you’re still perfecting your DUs Minute 2 –...Read More
Mobility- 10:00-10:30am Lisa and Ira had fun on the Clean Complex we got into on Monday! Strength Front Squat (Build to heavy set of 4) *Set 1 – 5 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ 80% *Set 4 – 2 reps @ 85% *Set 5 –...Read More
CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at the GYM) Air Marshall rocked his Man-Makers (aka Character Builders) during a brutal Monday workout! Skill Work Two sets of: 60 Seconds of Muscle-Ups Rest 60 seconds 60 Seconds of Alternating Pistols with Kettlebell (24/16 kg) Rest 60 seconds 60 Seconds of Strict Handstand Push-Ups (or L-Seated...Read More
Coach Emily warming up before one of her events at the competition she did a few weeks ago! Strength High Hang Clean + Hang Clean + Clean (Every two minutes, for 20 Minutes (10 sets)) Start at around 40% of 1RM, and aim to increase weight each round as long as form and technique allow. Cleans...Read More
CrossFit- 9:00 and 10:00am Yoga- 5:00pm Fun group for our 9:00am Boot Camp! Conditioning A. Complete as many rounds and reps as possible in 6 minutes of: 10 Pull-Ups 15 Push Press (115/75 lbs) 20 Kettlebell Swings (24/16 kg) Rest 4 minutes, and when the clock reaches 10:00 complete the following… B. Complete...Read More
Coach Avery making sure the Weighted Pull-Ups were all over the bar! Strength A. Dumbbell Walking Lunge (Every 2 minutes, for 10 minutes (5 sets)) 20-22 Walking Lunges (32/24 kg KBs in each hand) Remember this one from last time? Goal is to either go heavier today, or take two extra steps per set. B. Bench...Read More
CrossFit Kids- 4:30pm Mobility- 5:30-7:00pm CrossFit Endurance- 5:30pm (at CFG) Lara, Laura, and Laura hung out during pull-ups! Strength High Hang Snatch + Hang Snatch + Snatch (Every 2 minutes, for 20 minutes (3 total reps)) Build over the course of the 10 sets to something heavy for today Conditioning Three rounds for time of: Run...Read More
