Bryant, the athlete with the longest beard at CFG, showing that perfect lock-out on his Push Press! Conditioning In teams of two, partners alternate whole sets to complete 5 sets each of: Goblet Squats (16/12kg) x 20 reps Unbroken Deadlift (185/135lbs) x 10 reps 400 Meter Run Post total time. Weight should be...Read More
Molly got to do CrossFit in Germany! Keep enjoying your trip, and we’ll see you when you get back! Strength Push Press (5 sets of 3-5 reps) Rest 2 minutes between sets Conditioning Three rounds for time of: Man-Makers (40/20lbs) x 10 reps Toes to Bar x 20 reps Double-Unders x 30 reps...Read More
Did you see our gym renovation! It looks awesome! Warm-up Take 15 minutes and practice gymnastics skills of your choice – Muscle-Ups, Kipping/Butterfly Pull-Ups, Toes to Bar, Hollow Rocks, Pistols, Handstand Push-Ups, Ring Dips, Double-Unders, etc. One method is to choose three exercise and perform a skill set. For example: “Three sets, not for time,...Read More
School is starting up again soon, so we will be switching back to our CrossFit Kids School Year schedule starting tomorrow: Tuesday: 4:30pm Thursday: 4:30pm Saturday: 9am Conditioning CrossFit Games 2012 Regionals Event 4 For time (or as many reps as possible in 20 minutes): 50 Back Squats (135/95 lbs) 40 Pull-Ups 30...Read More
The Bogeman has recently PR’d his Box Jump and can clear the lower gate. So, when there’s 40+ people in the gym in the evenings, we need to keep him safe in the office. Here’s what we’ve come up with so far! Happy Friday! Strength Three sets today Rest 60 seconds between movements...Read More
Wednesday morning during handstand push-ups, Dana got a bad cramp in his foot. What did he do? He kicked off his shoes and kept going! Awesome! Strength 5 rounds today Deadlift (3-5 reps) Push-Up (15-20 reps @ 10X0) Only rest 20 seconds between movements, but 2-3 minutes between rounds Conditioning For time:...Read More
Everyone loves a good Wall Climb warm-up! Strength 4 sets today Rest 90 seconds minutes between movement and rounds Single Arm Dumbell Press (4-6 reps each arm) L-Sit (Tuck to Extension x 7-10 reps @ 1212) For tracking here, just write what modifications you did, if any. For 4 sets of 10 reps, just...Read More
Christie warming up the 6:30pm class in our awesome outside matted area! Strength Turkish Get Up (Three sets of 2 reps each arm) Conditioning Four sets of: 20 Kettlebell Swings (24/16 kg) 20 Wall Ball Shots (20/12 lbs) 300 Meter Run Rest 4 minutesRead More
Megan leading a class through some warm-up drills! Strength Back Squat (Build to today’s heavy 1RM) *Set 1 – 3 reps *Set 2 – 2 reps *Set 3 – 1 rep *Set 4 – 3 reps (exceed set 1 weight) *Set 5 – 2 reps (exceed set 2 weight) *Set 6 – 1...Read More
