CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) When regular planking is just too easy! Strength Push Press (5 set of 3 reps @ 11X1) Rest 2-3 minutes Conditioning In teams of 3, complete as many rounds and reps as possible in 15 minutes of: 20 Calories of Rowing 10 Dumbbell Push Press (50/35#) As soon as the Concept 2 is available, the next teammate jumps on and starts his/her 20 cals Each time one partner completes their 20 cals, that counts as one round for the team Hail Mary Rule applies, so only full rounds  Read more

Mobility- CANCELLED Post workout mobility. We love it! Conditioning Every 5 minutes, for 30 minutes (6 sets): Run 400 Meters 20 Russian Kettlebell Swings (heavy) (32/24kg) 40 Double-Unders Track fastest and slowest rounds Aim to complete Swings in no more than 2 sets DU Modification- 80 Single-Unders Accessory Work Two sets of: Hawaiian Squat x 90 seconds each side Prone Plank x 60 seconds  Read more

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) (Click here to go to the Endurance WOD) George with that strong lockout overhead! Strength Every three minutes, for 12 minutes (4 sets) Alternating Reverse In-Place Lunges with Dumbbells x 20 reps Mixed-Grip Strict Pull-Ups x 6-8 reps Conditioning Five rounds for time of: 15 Wall Ball Shots (20/14#) 10 Toes to Bar 5 Burpees RX+ Option (30/20#) should only be used if WB reps are done unbroken each round Cool Down Accumulate two minutes in each of the following positions: Couch Stretch (Left Leg) Couch Stretch (Right Leg) Pigeon Stretch (Left Leg Forward) Pigeon Stretch (Right Leg Forward)  Read more

Let’s get ready to rock on Monday! Strength Halting Clean-Grip Deadlift (5 sets of 3 reps) Pause for 2 seconds at each of the following  two positions – 2″ below the knee and mid-thigh Rest 2 minutes Conditioning Every 90 seconds, for 15 minutes (10 sets): 5 Hang Power Cleans* (185/135#) 15 Hand-Release Push-Ups *Choose a load for the Hang Power Cleans that you can keep unbroken, but that will be extremely challenging in the later rounds. RX+ Option (Heavier AND Unbroken)   Accessory Work Two sets of: Supine Ring Rows x 10 reps @ 2111 Rest 60 seconds Hollow Hold or Rock x 60 seconds Rest 60 secondsRead more

CrossFit- 9:00 & 10:00am Yoga- 5:00pm Happy Sunday from three of our Jims! Conditioning Three sets for max reps of: 60 seconds of Wall Ball Shots (20/14 lbs) 60 seconds of Push Press (75/55 lbs) 60 seconds of Kettlebell Swings (24/16 kg) 60 seconds of Rowing for Calories Rest 60 seconds  Read more