Crossfit Endurance Trail Run: CANCELED DUE TO TRAIL CONDITIONS Weightlifting Five Sets of: Dumbbell Bench Press (8-10 Reps @ 2011) Rest 45 Seconds Ring Rows (12-15 Reps @ 2111) Rest 45 Seconds – Metcon Eight sets of: 30 seconds of DB Renegade Rows (push-up, row left, push-up, row right) Rest 30 seconds 30 seconds of Pull-Ups Rest 30 seconds  Read more

The aftermath of “The Chief”, time for some more cleans! Weightlifting Power Clean (20 Minutes to build to a heavy)  – Metcon For time: 10 Power Cleans (155/105 lbs) 100 Double-Unders 8 Power Cleans 80 Double-Unders 6 Power Cleans 60 Double-Unders 4 Power Cleans 40 Double-Unders 2 Power Cleans 20 Double-Unders  Read more

This will be the last ride of the season posted by CFG. Feel free to text each other and meet and send in your pictures! We are going to ride North Table Loop, unfortunately no coaches can attend tonight. So if you see each other meet up and start around 6:00 p.m. We will start at the parking lot off of 93 and I would suggest going opposite of the way the map shows. The link is attached HERE and will give you different options or loops on top and the back side!  Read more

Crossfit Endurance Bike Ride: 6:00 p.m. This will be the last Bike ride we will do together!! Feel free to keep getting after them and meeting at different times! – Weightlifting Five Sets of: Bulgarian Split Squat (9 reps (each leg) @ 30X1) Rest 45 seconds between legs Strict Handstand Push-Up (Max Reps) Rest 60 Seconds – Metcon Complete as many rounds and reps as possible in 10 minutes of: 7 Thrusters (115/75 lbs) 14 Kettlebell Swings (24/16 kg) 7 Chest-to-Bar Pull-Ups  Read more

Its Monday…. Time to Grind!! Metcon 5k Run or Row for TimeRead more