During the snowy days if possible please bring two pairs of shoes to prevent tracking in snow and ice melt into the gym! Taner looking strong on his Back Squats! Conditioning Goal today is to complete at least 12 minutes of work. If both the Rx’d and Scaled Versions are unrealistic weights, simply complete the workout as a 12-minute AMRAP until the 12 minute mark. (Pay no mind to 4-minute rounds) Note variation/weights used in “Scaled” version Rx’d Version CrossFit Games Open 16.2 (AMRAP – Reps) 4-Minute AMRAP + Bonus Time of: 25 Toes To Bar 50 Double Unders Squat Cleans**Round 1 – 15 @ 135# / 85# *Round 2 – 13 @ 185# / 115# *Round 3 – 11 @ 225# / 145# *Round 4 – 9 @ 275# / 175# *Round 5 – 7 @ 315# / 205# Time extends by 4-minutes when completing a round. If you...Read more

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) Adults like to read and relax before class, too! Strength T-Bar Row (Four sets of 8-10 reps) Rest 2-3 minutes Conditioning Complete as many rounds and reps as possible in 10 minutes of: 10 Push Presses (95/65 lbs) 10 Alternating Overhead Reverse Lunges (95/65 lbs) 10 Burpees Over the Barbell Aim to complete each barbell movement in no more than 2 sets Accessory Work Every minute, on the minute, for 6 minutes: Minute 1 – Lean Away Pull-Ups x 3-4 reps @ 4111 Minute 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm Nothing to track here  Read more

Mobility- 10:00-10:30am Working core strength and balance with single-arm ring rows! Strength Back Squat (Max Unbroken Reps @ 85%) Every 2 minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 6 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 2 reps @ 80% *Set 4 – 2 reps @ 85% *Set 5 – 1 rep @ 90%followed by… One set of: Back Squat x Max Unbroken Reps @ 85% 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 Every 4 minutes, for 20 minutes (5 sets) for times: Row 300/250 Meters 20 Walking Lunges with 32/24 kg KB Farmer’s Carry Aim to complete Lunges in no more than 2 sets Track fastest and slowest sets  Read more

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) (Click here to go to the Endurance WOD) Scott showing us how to do those T-Bar Rows! Strength Part A Weighted Strict Pull-Ups (12 Minutes to build to heavy 1RM) Any grip of your choice – supinated, mixed or pronated are all acceptable. Track heaviest/most challenging single rep When the clock hits 12 minutes… Part B Strict Pull-Up (Max reps in 3 minutes) Any grip allowed Conditioning Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1 reps for time of: Ring Dips Chest-to-Bar Pull-Ups  Read more

Just a little technique work on the rowers before a workout! Strength Front Squat (8 sets of 2-3 reps) Every two minutes, for 16 minutes (8 sets of): 2-3 reps Build over the course of the eight sets to today’s heaviest triple. Conditioning Three rounds for time of: Run 400 Meters 30 Double-Unders 20 Deadlifts (155/105 lbs) 10 Front Squats (155/105 lbs) – Same weight needs to be used for DLs and Front Squats. – Squats should be completed in no more than 2 sets each round. – Modifications for DU: 60 Single-Unders  Read more