Reminder Yoga is at 11:00am, not 5:00pm anymore! Boot Camp crushing the Assault Bike! CrossFit- 9:00 & 10:00am Yoga- 11:00am   Conditioning Part A In teams of 2, complete as many rounds and reps as possible in 15 minutes of: Partner 1- Complete “Short Lap” of Farmer’s Carry (50/35#) Partner 2- Row 250m, complete as many Burpees as possible until Partner 1 tags them for the switch Rowing starts once other partner begins Farmer’s Carry Score is Total Team Burpees in 15 minutes Part B In teams of 2, complete as many rounds and reps as possible in 12 minutes of: Partner 1- Run 300m Partner 2- 10 Ball Slams + 8 (unweighted) Russian Twists per side + 6 Hanging Knee Raises (As Fast As Possible, rest until Partner 1 can make tag) Score is Total Number of 300m Distances Completed by team (1 run = 1 rep)Read more

Boot Camp- 8:00 & 9:00am CrossFit Kids- 9:00am Olympic Lifting- 10:00am Strongman Saturday- 11:00am Open Gym- 10:00am-Noon   Any. Day. Now. 🙂Read more

We’re retesting Baseline AND doing Bicep Curls!? Happy Friday! It’s been so great having Rob back at CFG! Conditioning Baseline (Time) 500m Row 40 Air Squats 30 Sit-Ups 20 Hand-Release Push-Ups 10 Pull-Ups Full Range of Motion! Strength Four sets of: Bicep Curls x 10 Reps per arm – Increase weight each set Banded Tricep Pushdowns x 20 Reps w 1-sec pause at Extension Weighted Plank Hold (on hands) x :60 (Have partner place and remove weight on shoulder blades) Rest 1-2 minutes between stationsRead more

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) Just leading dad through some pre-class mobility! Strength Three sets of Bulgarian Split Squat (8 reps each leg @ 3011) Rest 45 seconds between legs, 45 before moving on Strict Pull-Up (5 reps @ 21X0) Pronated Grip (Palms away) Rest 45 seconds Add comments in WODify if bands/modifications are used Conditioning For Time: 75 Double Unders 50 Wall Ball Shots (20/14 lbs) 25 Burpees 50 Wall Balls (20/14 lbs) 75 Double Unders DU Modification- 150 Single-Unders Wall Balls should be done in no more than 3-4 sets each round  Read more

Mobility- 10:00-10:30am Counting your dad’s last reps to make sure he earns that post-workout hug!   Strength 4-Stop Halting Clean Deadlift + Hang Clean (Every 90 seconds, for 12 minutes (8 sets)) Pause for two seconds at each of the following positions – 2″ off the floor, mid-patella, mid- thigh, “pockets” – then stand fully, descend to mid-thigh and perform 1 hang clean Build over the course of the eight sets. Conditioning Complete as many rounds and reps as possible in 10 minutes of: 1 Power Clean (205/135 lbs) 1 Front Squat (205/135 lbs) 1 Shoulder to Overhead (205/135 lbs) 2 Power Cleans 2 Front Squats 2 Shoulder to Overhead 3 Power Cleans 3 Front Squats 3 Shoulder to Overhead …and so on. Scoring Example- Finishing at 4 Full Rounds + 5 Power Cleans + 3 Front Squats Final Score = 4 + 8  Read more