Luisa having some fun with her Side Planks on Thursday! Strength Snatch + 2 Overhead Squats (Four rounds) Rest 2-3 minutes between sets Conditioning Three sets for Max Reps/Cals of: 60 seconds of Toes to Bar 60 seconds of Dumbbell Ground to Overhead 60 seconds of Row for Calories Rest 60 seconds between...Read More
If you think this is the 5:30pm class, it’s not. There were FOURTEEN athletes at the 5am class on Wednesday. 14. Wow! Strength Four rounds today Bench Press (4-6 reps) Rest 30 seconds Plank Hold (45 seconds each side) Default will be on the elbows Rest 60 seconds Conditioning 5 Sets for Max...Read More
We got our plank on this Monday. Nice work, everyone! Strength Back Squat (5 x 5) Rest 2-3 minutes between sets, and do some work today! NO tempo work! C 3 rounds for time: 30 Walking Lunges (15 each leg) 30 Sit-Ups 400 Meter Run Be sure to open the hips ALL the...Read More
Family fun at Boot Camp on Saturday! (and you guys thought running with a medball was tough) Strength Clean and Jerk (Build to today’s heavy 1RM) Sets 1, 4 and 7 – x 3 reps Sets 2, 5 and 8 – x 2 reps Sets 3, 6 and 9 – x 1 rep Rest 1-2...Read More
Main – CrossFit Metcon (AMRAP – Reps) Five Sets of : 90 seconds of Rowing (For Calories) 30 seconds of Rest 90 seconds of Kettlebell Swings (for max reps 24kg/16kg) 30 seconds of Rest 90 seconds of Plank (from elbows) 30 seconds of RestScore is total reps of Calories and Kettlebell Swings.Read More
Congrats to coaches Megan, Christie, and Jess taking 5th place out of 100 teams at Girls Gone Rx’d this weekend! Conditioning: Five Sets of : 90 seconds of Rowing (For Calories) 30 seconds of Rest 90 seconds of Kettlebell Swings (for max reps 24kg/16kg) 30 seconds of Rest 90 seconds of Plank (from elbows) 30...Read More
From 11 years old to 62 years young, nearly everyone PR’d on Back Squat today at the 4:30 Class!! Great job, everyone! Strength Shoulder Press (5 or 6 sets @ 20X1 tempo) Rest 3 minutes between sets (use this time effectively to work on hip mobility or glute activation exercises – your coaches can...Read More
Brad feeling the burn at FGB last weekend! Strength Back Squat (Build to today’s heavy 1RM @ 30X0 tempo) For the back squat, use a high-bar position and perform the following reps and percentages: * Set 1 – 50% of possible 1-RM x 5 reps * Set 2 – 75% of possible 1-RM x...Read More
Monday was a great day for Deadlifts at CFG! Strength Hang Clean (15 minutes to build to today’s 1RM Hang Clean) Speed. Under. The. Bar. Conditioning Grace For Time: 30 Clean and Jerks, 135# / 95# This weight can be challenging, but there will be a 12 minute time cap on this...Read More
