One of the shots from our i99fit Gymnastics seminar yesterday. So much fun, and so much learning! Strength Four sets, rest 1-2 minutes between movements and rounds Push Press (4-5 reps) Try to improve efficiency w “linking” reps Clean Pull (3 reps) Keep weight light, focus on technique today CLICK HERE to see a...Read More
Our very own Dan the Beard and Sam, having a “Lion King” moment in their CFG gear! Strength Four rounds of Strength Rest 1-2 minutes between movements and rounds Deadlift (4-6 reps each arm) Please make each set touch-and-go, as in, try not to let go of the bar in-between reps. Handstand Push-ups (Max...Read More
During one of our afternoon classes on Tuesday we had 18 people doing Fran at the same time. It was FRAN-Tastic! Strength Clean and Jerk (Build to a Heavy 1RM) 15 minutes total Conditioning The Chief Max rounds in 3 minutes of: 3 Power Cleans, 135# 6 Push-ups 9 Squats Rest 1-minute....Read More
Coach Jen showing off some of her skills! Conditioning: Four sets for max reps against a 4-minute running clock, complete: Row 500 Meters Double-Unders x Max Reps Rest 4 minutes between setsRead More
NO CROSSFIT KIDS TODAY The other great shot from our Fourth of July team from last Friday! Today’s conditioning workout is challenging. Most of us know that. Please don’t cherry -pick today! Strength Four rounds today Shoulder Press (5 reps) Toes-To-Bar (10 reps ) Conditioning Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-upsRead More
What an amazing Fourth of July class we had last week! Hope you all had a great holiday weekend! Strength Back Squat (Four sets of 4-6 reps) Conditioning In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 10 minutes of: 10 Burpees 100 Meter...Read More
REMINDER: There is only ONE class on July 4th. That class is at 9am. It will not be a HERO Workout, but it will be awesome (mostly body-weighted activities for those of you who are wondering). Wear your Red, White, and Blue attire (costumes), and let’s have some fun! Happy Birthday, USA! Read More
The UNIT pulling some serious weight over the bar! Strength Front-Racked Alternating Reverse Lunges (8-10 reps each leg @ 20X1) Rest 1-2 minutes between movements Weighted Pull-ups (3 reps) Try and beat your last weighted pull-up results for 3 reps! Rest 1-2 minutes between rounds Conditioning Three rounds for time of: 135/95 lbs...Read More
