Check out the wall Greg built to keep the adults out of the kid’s area during CrossFit Kids! We wanted to play dodgeball, too! Strength 4 rounds today Rest about 2 minutes between movements and rounds Back Squat (6-8 reps @ 30X1
) Weighted Pull-ups (Pronated Grip Pull-Ups 5-7 reps) These are chin-ups, palms towards...Read More
Wall Climbs w our friends! HAPPY MAY 1st!! (This year is FLYING by, huh?!) Strength Snatch (Take 15-20 minutes to build to a heavy single) Conditioning Complete as many rounds and reps as possible in 9 minutes of: 3 Power Snatches (135/95 lb) 6 Handstand Push-Ups 9 Ring DipsRead More
Coach Noah, just hanging out during Shoulder Press. He took an exercise racing class with everyone else yesterday! It was awesome! Warm-up Warm-Up Below is only SUGGESTED. Coach leading class has complete discretion to suggest something different. Over 15 minutes, complete the following work, in any order. Row 750m 30 KB Swings (lighter than...Read More
Oh, that’s just Coach Lacey. Getting pushed like a wheelbarrow. By one of our athletes. During CrossFit Kids! 🙂 Strength Shoulder Press (Sets at @ 20X1
 Tempo) Set 1 – 5 Reps Set 2 – 3 Reps Set 3 – 3 Reps Set 4 – 2 Reps Set 5 – 2 Reps Set 6...Read More
Tim throwing down at his Olympic Weightlifting Competition a few days ago! Strength 4 rounds today Rest roughly :90 between movements and rounds Overhead Squat (4-6 reps @ 20X1
) Keep the weight light. Priority is full depth, and weight on heels. Weighted Pull-ups (Max reps @ 2110) Conditioning Three rounds for time of: Front...Read More
Andrew pulling the sled like a champion! Strength 4 sets Bulgarian Split Squat (4-6 reps @ 41X1
) Rest 2-3 minutes between Conditioning Three rounds for time of: 50 Double-Unders 25 Air Squats 400 Meter RunRead More
Wheelbarrow races at CF Kids on Saturday! Strength Deadlift (3 reps @ 20X0) * Set 1 – 50% of possible 3-RM x 5 reps * Set 2 – 75% of possible 3-RM x 3 reps * Set 3 – 85% of possible 3-RM x 2 reps * Set 4 – 90-95% of possible 3-RM x...Read More
Some sled pulls from Saturday’s Boot Camp Strength 5 sets Bench Press (4-6 reps @ 20X1
) Rest 2-3 minutes between rounds Conditioning Three rounds for time of: Push-Ups x 40 reps 400 Meter RunRead More
