Just a little between-workout relaxation at Boot Camp on Tuesday!   Strength 
Weighted Pull-Ups (6 Sets): Set 1 – x 3 reps *Set 2 – x 2 reps Sets 3-6 – x 1 repRest 2-3 minutes between sets, building to today’s 1-RM During rest period, complete 30-45 seconds of an ab movement (sit-ups, crunches,...Read More

Lucas working on his balance!   Strength Four sets of: Hang Snatch + Snatch Rest 2-3 minutes Conditioning In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of: 12 Wall Balls (20/14 lbs) 12 BurpeesRead More

Strength Four rounds of: Back Squat (3-5 reps @ 20X1) Handstand Push-ups (Max Effort HSPUs) Rest 20 seconds between movements Rest 2-3 minutes between rounds Conditioning Complete as many rounds and reps as possible in 8 minutes of: 15 KB Swings (24/16) 30 Double-Unders (Sub 60 Single-Unders)Read More

8am: Boot Camp 50 rounds of …..????? 9am: Olympic Lifting with Coach Sergio -Movements to focus on will be decided in classRead More

Warm-Up: 3 rounds Shoulder Raises, 10 reps Shoulder Lateral Raises, 10 reps Air Squats, 10 reps with 5 second hold  True Push-Ups, 10 reps   Conditioning: CrossFit Open Workout 11.2   Complete as many rounds and reps as possible in 15 minutes of:   9 Dead lifts (155/100) 12 Push-ups 15 Box-JumpsRead More

A meeting of the minds…. scary, I know! The boys are planning where our new-and-improved Pull-Up Rig will go in the back of the gym. So many improvements being made to our already awesome space!   Strength 4 Rounds through Strength training Push Press (4 sets of 3-4 reps) Plank Hold (Hold on elbows for 60-90 seconds)...Read More

Check out Coach and his new shoes he won from No Shave November!!! Looking good, Coach. Nice shoes! Strength Weighted Pull-ups (3-4 reps @ 21X0) Pull-ups (Max Reps @ 21X0) Weighted Pull-Ups, 3-4 reps Rest 10-15 seconds Un-weighted Pull-Ups, Max Reps Rest 3 minutes   Conditioning AMRAP 12 minutes of: Dips, 10 reps Box Jumps (24/20), 20...Read More

  Hey everyone, we got our new CrossFit Golden onesies delivered today!! Pregnant women…. come pick them up for your future CFG All-Stars!   Strength Clean (Four sets of 1.1.1.1) Handstand Push-ups (Max reps) 30 seconds rest between movements. 2 minutes rest between rounds.   Conditioining Three rounds for time: Deadlift, 15 reps Hang Power Clean, 12...Read More

  This past weekend, Scott had a surprise birthday party for his big 5-0. Check out his cake!   Strength Front Squat Set 1- 50% x 5 reps Set 2- 75% x 3 reps Set 3- 85% x 2 reps Set 4- 90-95% x 1 rep Set 5- Test 1RM Set 6- OptionalIf it feels...Read More

8am: Boot Camp 9am: Olympic Lifting with Coach Noah -15 minutes to establish a heavy 1 rep Snatch -15 minutes to establish a heavy 1 rep Clean & Jerk    Read More