Boot Camp- 8:00 & 9:00am CrossFit Kids- 9:00am Olympic Lifting- 10:00am Strongman Saturday- 11:00am Open Gym- 10:00am-Noon   Jeff working hard!Read more

Heather having some fun with Slam Balls! Strength Hang Snatch + Snatch (Every two minutes, for 20 minutes (10 sets)) Conditioning Five rounds for time of: 5 Shoulder to Overhead (155/105 lbs) 10 Burpees Over the Barbell This is a sprint workout!  Read more

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) Anteus with that “next level” planking!   Strength Back Squat (8 reps @ 75-85%) *Set 1 – 5 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ 80% *Set 4 – 2 reps @ 85% *Set 5 – 1 rep @ 90% *Set 6 – 8 reps @ 75-85% Rest 2 minutes between sets. Conditioning Every minute, on the minute, for 16 minutes: Odd Minutes: 6 Front Squats (135/95 lbs) + 6 Pull-Ups Even Minute: 30 seconds of Rowing for Calories Start the row at 15 seconds into the minute…finishing at 45 seconds Track TOTAL Calories rowed, list WEIGHT used in comments  Read more

 Mobility- 10:00-10:30am We had so much fun with Core Work on Tuesday, didn’t we? Conditioning Every 4 minutes, for 24 minutes (6 sets), for times: Run 400 Meters 10-12 Burpee Box Jump-Overs (24″/20″) Track fastest and slowest set  Read more

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) (Click here to go to the Endurance WOD) When your mom is awesome, and all you can do is watch! Strength Power Clean (Build to today’s heavy 1RM) Every minute, on the minute, for 12 minutes: Power Clean x 1 rep *Set 1 – 60% *Set 2 – 65% *Set 3 – 70% *Set 4 – 75% *Set 5 – 80% *Set 6 – 85% *Sets 7-12 – 85+% Conditioning Three rounds for time of: 10 Dumbbell Hang Clean & Jerks (50/35#) 50 Double-Unders Accessory Work Three sets of: Single-Arm Dumbbell Row x 8 reps @ 2111 Rest 60 seconds Face-Up Chinese Planks x 45-60 seconds (Upper shoulder blades + heels) Rest 60 secondsRead more