Carla getting her squat on! Strength Part A Dumbbell Walking Lunge (Every 2 minutes, for 10 minutes (5 sets)) 20 Walking Lunges (32/24 kg KBs in each hand) Part B Bench Press (Every 3 minutes, for 15 minutes (5 sets): 3-5 reps) Goal is to establish today’s 5-RM. Part C Single Arm Dumbbell Row (3 sets of 8-10 reps @ 2111) Rest 45 seconds Hollow Holds/Rocks x 60 seconds Rest 45 seconds after each setRead more

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) (Click here to go the Endurance WOD) You parents can’t make you leave the kid’s room if they can’t get to you in the kid’s room! Strength High Hang Snatch + Hang Snatch + Snatch (Every 2 minutes, for 20 minutes (10 sets)) Build over the course of the 10 sets to something heavy for today. Conditioning Three sets for max calories/reps of: 60 seconds of Ball Slams (40/30#) Rest 60 seconds 60 seconds of Rowing for Calories Rest 60 seconds 60 seconds of Burpee Box Jump-Overs (24″/20″) Rest 60 secondsRead more

Mobility- 10:00-10:30am Can you spot/have you seen one of the newest additions to our CFG space?! Conditioning “Mamba” Complete as many rounds and reps as possible in 18 minutes of: 5 Ring Muscle-Ups 8 Power Cleans (185/125 lbs) 24 Box Jumps (30″/24″) “Mamba” celebrates the career of NBA legend Kobe Bryant. 18 minutes for his 18 consecutive All-Star game  appearances, 5 ring muscle-ups for the 5 NBA championship rings he earned with the Lakers, 8 power cleans for his jersey number from 1997-2006, and 24 box jumps for his jersey number from 2006-2016.  Read more

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) (Click here to go to the Endurance WOD) The “Coach Megan” stretch made a return during our warm-ups! Strength Back Squat *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 – 10 reps @ 70-80% Rest 2 minutes between sets. Conditioning Every minute, on the minute, for 6 minutes: 6 Thrusters (115/75 lbs) 6 Burpees Over the Barbell Finish each round started, skip following round if necessary. No athlete should miss more than one round, select barbell weight accordingly. Track weight used on bar.  Read more

Ready for next week. Strength Push Press (Take 15 minutes to build to today’s 1-RM) Conditioning Complete as many rounds and reps as possible in 20 minutes of: 6 Strict Handstand Push-Ups 12 Kettlebell Swings (24/16 kg) 30 Double-Unders Modifications: Seated DB Press (Fairly Heavy) Jump rope = 90 Single-Unders or :30 of DU workRead more