CrossFit- 9:00 & 10:00am Yoga- 5:00pm Couples who lift together… 🙂 Conditioning In teams of two, complete as many rounds and reps as possible in 30 minutes of: 400 Meter Run 20 Pull-Ups 30 Wall Balls (20/14 lbs.) Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 20 Pull-Ups, Partner A will perform 30 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes. 1 Round = each time the 30th Wall Ball is completed  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 Putting that new handstand push-up space tô good use!Read more

Josh with that perfect for on his KB Swings! Conditioning Every 4 minutes, for 32 minutes (8 sets): Row 250 Meters 5 Power Cleans (155/105 lbs) 10 Shoulder to Overhead (155/105 lbs) Aim to have at least :45 of rest at the end of each round, but feel free to select challenging weight  Read more

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) (Click here to go the Endurance WOD) Get it, Kota! Conditioning Part A “Gymnastics Challenge” (AMRAP – Reps) Complete as many reps as possible for each of the following: 2 Minutes of Muscle-Ups Rest 60 seconds 2 Minutes of Alternating Pistols with Kettlebell (24/16 kg) Rest 60 seconds 2 Minutes of Strict Handstand Push-Ups (or L-Seated DB Press) Rest 60 seconds 2 Minutes of Strict Supinated-Grip Chest-to-Bar Pull-Ups Rest 60 seconds 2 Minutes to establish a max effort L-Sit Hold (you only get one attempt to hold for as long as possible) Keep detailed notes on modifications used for movements. Part B Every minute, on the minute, for 21 minutes: Minute 1 – 10-15 Kettlebell Swings (32/24 kg) Minute 2 – 8 Burpee Box Jump-Overs (24″/20″) Minute 3 – 10 Toes to Bar  Read more

Mobility- 10:00-10:30am Jim working on that core strength! Strength Front Squat (Build to heavy set of 5 reps) *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 – 3 reps @ 85% *Set 7 – 5 reps @ as heavy as possible Rest 2 minutes between sets. Conditioning Run 800 Meters 30 Pull-Ups 30 Front Squats (175/115 lbs) 30 Pull-Ups Run 800 Meters Aim for no less than 5-7 reps per set of Front Squats  Read more