CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) <This will be an “On your own workout.” Please give the Coach on duty a head’s up if you plan to complete Endurance WOD at 5:30pm at CFG> (Click here to go to the Endurance WOD) Heidi got after her weighted Pistols on Monday! Strength Snatch (Build to today’s heavy 1RM!) Every 2 minutes, for 20 minutes (10 sets): Snatch x 1 rep Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 90, 90+, 95, 95+ Conditioning Complete as many rounds and reps as possible in 6 minutes of: 6 Snatches (155/105 lbs) 30 Double-Unders Modification for DUs: 60 Single-Unders  Read more

Mo looking strong with his overhead lockout! Gymnastics/Skill Work Every 2 minutes, for 18 minutes: Minutes 1-2, 7-8; 13-14: Muscle-Ups x Max Reps in 45 seconds (OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps) Minutes 3-4, 9-10; 15-16: Handstand Walk x 10 meters (use partner assist or Handstand Wall Runs if you don’t have handstand walks yet) Minutes 5-6, 11-12; 17-18: Alternating Pistols x 16-20 reps (if you’re proficient, add weight with a kettlebell) Conditioning Every minute, on the minute, for 24 minutes (6 sets of each): Minute 1 – Row 200/150 Meters Minute 2 – 15 Kettlebell Swings (32/24 kg) Minute 3 – 10 Thrusters (95/65 lbs) Minute 4 – 12 Chest-to-Bar Pull-Ups On line one, track Kettlebell weight. On line two, track Thruster weight.Read more

CrossFit- 9:00 & 10:00am Yoga- 5:00pm Mom and daughter working on their Box Dips together! Conditioning In teams of two, complete the following for time: 1600 Meter Med-Ball Relay Run 100 Partnered Burpee Wall Ball Shots (you must perform a burpee immediately after throwing the ball and before catching it from your partner’s toss) 200 Push-Ups 300 Double-Unders 400 Meter Walking Lunge Relay with Med-Ball (only the partner with the ball may lunge the team forward)  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   “Ok mom, hold on. You’re trying to find 85% of your 1-rep max? That would be, give me a second….”Read more

Black Friday Schedule* Friday, November 25th – 12:00, 3:30, 4:30, 5:30 Classes Only *By no means do we consider this a holiday, but after years of having nobody show up to the morning classes we decided to just not make it an option. It’s time to swag up for our first Deadlift day in a while! Strength Deadlift (Build to heavy set of 4 reps) *Set 1 – 8 reps *Set 2 – 8 reps *Set 3 – 6 reps *Set 4 – 6 reps *Set 5 – 4 reps *Set 6 – 4 reps Rest 2 minutes Build load every set. Conditioning Complete rounds of 30, 20 and 10 reps for time of: Kettlebell Swings (32/24kg) Shoulder to Overhead (115/75 lbs) Pull-UpsRead more