Start ’em young! Strength Every 2 minutes, for 16 minutes (4 sets of each): Station 1 – 2 Weighted Pull-Ups + 4 Strict Pronated + 6 Supinated-Grip Pull-Ups (if you’re still working on your first pull-ups, try 2-3 slow negatives + 5-6 Band Assisted Strict Pull-Ups) Track heaviest weight or toughest variation used for the “2 rep” segment Station 2 – Bench Press x 8 reps @ 20X1 Weighted Pull-ups (Heaviest double) Don’t forget to use a spotter when there’s weight on the bar! Conditioning For Time: Row 1000 Meters 20 Push-Ups 30 Ring Dips 40 Sit-Ups  Read more

CrossFit- 9:00 & 10:00am Yoga- 5:00pm Look at that set-up. Nice job, Lisa! Conditioning Part 1 In teams of two, with only one partner working at a time, partners alternate whole rounds to complete… As many rounds and reps as possible in 10 minutes of: 10 Push Press (115/75 lbs) 5 Burpees Over the Barbell Rest 5 minutes, and then… Part 2 As many rounds and reps as possible in 10 minutes of: Row 150 Meters 15 (Heavy) Russian Kettlebell Swings For both wortkouts, one person = 1 round  Read more

Boot Camp- 8:00 & 9:00am CrossFit Kids- 9:00am Olympic Lifting- 10:00am Strongman Saturdays- 11:00am Open Gym- 10:00am-Noon Lara takes off on an amazing adventure in a few days.  We’re going to miss you! Come back and visit us when you can, and have a great trip!Read more

Alex and Mike working on their handstand holds! Conditioning Part 1 CrossFit Games Open 16.3 (AMRAP – Reps) AMRAP 7 minutes 10 power snatches 3 bar muscle-upsMen use 75 lb. Women use 55 lb. CrossFit Games Open 16.3 Scaled (AMRAP – Reps) AMRAP 7 Minutes 10 power snatches 5 jumping chest-to-bar pull-upsMen use 45 lb. Women use 35 lb. Part 2 Death By Slam Ball (2x) (AMRAP – Rounds and Reps) Complete 2 Slam Ball reps the first minute, 4 reps the 2nd minute, 6 reps the 3rd, and so on…. Scoring = the last COMPLETED round + reps in partial roundRead more

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) (Click here to go the Endurance WOD) Kat getting after it on the Assault Bike… and showing off some new jewelry since she and Tim are engaged! Strength Back Squat (Max reps @ 87%) Every 2 minutes, for 10 minutes (5 sets): *Set 1 – 6 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 2 reps @ 85% *Set 4 – 2 reps @ 90% *Set 5 – 1 rep @ 95% followed by… One set of: Back Squat x Max Unbroken Reps @ 87% (Athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over) Conditioning For time: 40 Wall Ball Shots 400 Meter Run 40 Burpees 400 Meter Run 40 Wall Ball ShotsRead more