CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) (Click here to go the Endurance WOD) When you and the hubby get to do synchronized Russian KB Swings together! 🙂 Strength Push Press (Take 15 minutes to build to a new 1-RM Push Press) Conditioning Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups  Read more

CrossFit Endurance- 5:30pm (at CFG)   Technique work before the 5k Time Trial!   Conditioning Part A 4 x 100m; 2 x 400m;  4 x 100m (Time) Rest :60s between 100s; :90s between 400s *Will scale number of intervals for new runners Track total time, including rest Part B CFE: 100 Push Ups (Time) *Pro-Tip: Small sets from the start  Read more

Mobility- 10:00-10:30am Jamie showing off the perfect “windmill” during warm-up! Strength Back Squat (4 reps @ 90+%) *Set 1 – 5 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ 85% *Set 4 – 2 reps @ 90% *Set 5 – 1 rep @ 95% *Set 6 – 4 reps @ 90+% Rest 2 minutes between sets. Conditioning For time: Row 1000 Meters immediately followed by… Five rounds of: 8 Ring Dips 10 Toes to Bar 12 Box Jump-Overs (24/20″)immediately followed by… Run 800 Meters  Read more

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) (Click here to go to the Endurance WOD) Just some strong people being strong! Strength Unsupported Seated Strict Press (5 sets of 8 reps @ 2111) Every 3 minutes, for 15 minutes (5 sets): Seated Shoulder Press x 6-8 reps @ 2111 Use the time between sets to stretch calves and hip flexors. Conditioning Complete as many rounds and reps as possible in 10 minutes of: 10 Strict Handstand Push-Ups 10 Strict Pull-Ups 20 Russian Kettlebell Swings Movements are not designed to be unbroken. As long as strong form allows, feel free to select challenging weights / modifications.Read more

CrossFit Endurance- 5:30pm (at CFG) The Endurance Crew getting to know each other before another fun class! Conditioning 5k Time Trial (Time) As fast as possible *New runners will run/walk; we can all do 3.1 miles no matter your condition in under an hour!  Read more