CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) (Click here to go to the Endurance WOD) That feeling when you absolutely crush a workout 🙂   Strength Dumbbell Bench Press (Four sets of 8 reps @ 2012) Rest 2 minutes Conditioning Three sets of: 60 seconds of Max Reps Strict Supinated-Grip Pull-Ups Rest 60 seconds 60 seconds of Hollow Hold or Rocks Rest 60 seconds 60 seconds of Max Distance Handstand Walk or Nose-to- Wall Handstand Hold Rest 60 seconds Track total pull-ups completed over all three sets  Read more

Saturday Boot Camps at CFG! Strength Back Squat (Find today’s heavy 6RM) *Set 1 – 5 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ 85% *Set 4 – 2 reps @ 90% *Set 5 – 1 rep @ 95% *Set 6 – 6 reps @ 80-85% Rest 2 minutes between sets. Conditioning Athletes should choose “Mary” if they are able to complete the workout without modifications Option A Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats Option B Mary (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15 Pull-ups HSPUs can be done with up to 2 ab-mats. No negatives/seated DB press today.Read more

CrossFit- 9:00 & 10:00am Yoga- 11:00am (There IS Yoga today on Super Bowl Sunday) Yoga at CFG is perfect for CrossFit athletes! Conditioning In teams of two, with only one person working at a time, complete: 100 Kettlebell Swings (32/24 kg) 400 Meter Run* 100 Barbell Thrusters (45 lbs) 400 Meter Run 80 Burpees 400 Meter Run 100 Barbell Thrusters 400 Meter Run 100 Kettlebell Swings *Both athletes perform the run at the same time.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 Amanda, just absolutely crushing it.Read more

Reminder: Yoga is now at 11:00am on Sundays – It will no longer be held at 5:00pm.  (And there WILL be class this week on Super Bowl Sunday!) This photo was not staged. Nope. Looking good, Perry’s!   Strength Front Squat (Build to today’s heavy 3RM) *Set 1 – 3 reps @ 65% *Set 2 – 2 reps @ 75% *Set 3 – 1 reps @ 80% *Set 4 – 3 reps @ 85% *Set 5 – 2 rep @ 90% *Set 6 – 1 rep @ 95% *Set 7 – 3 reps @ as heavy as possible Rest 2 minutes between sets. Conditioning Five sets for max reps of: 30 seconds of Ring Dips Rest 30 seconds 30 seconds of Box Jumps (24″/20″) Rest 30 seconds 30 seconds of Alternating Dumbbell Snatch (50/35#) Rest 90 seconds RX+ Option (65/45#)  Read more