Lindsey putting some power into those Ball Slams! Strength Snatch (1 rep every 90 seconds (10 sets)) Every 90 seconds, for 15 minutes (10 sets): Snatch x 1 rep @ 80-95% Build over the course of the 10 sets. Conditioning Five rounds for time of: 5 Power Snatches (115/75 lbs) 10 Overhead In-Place Walking Lunges (115/75 lbs) 30 Double-Unders If form doesn’t allow for Overhead Lunges, switch to Front Rack Lunges instead. Please don’t drop bars with less than 75lbs from overhead. 90 Single-Under Modification.  Read more

CrossFit- 9:00 & 10:00am Yoga- 11:00am Sydney enjoying the view during early morning Toes to Bar! Conditioning Five sets for max reps of: 60 seconds of Rowing (for calories) 60 seconds of Burpees 60 seconds of Box Jumps (24″/20″) Rest 60 seconds Tackle this in teams of 3, one teammate following the preceding on the top of each minute.  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 Zane working hard on those kettlebell lunges!Read more

Nic was inspired by his dad during CrossFit on Thursday! Strength Take 10-12 minutes to work on Pistols or Pistol Progressions From squatting to a box to weighted to overhead! Conditioning Every minute, on the minute, for 15 minutes (5 sets): Minute 1 – 10 Toes to Bar Minute 2 – 15 Kettlebell Swings (32/24 kg) Minute 3 – 20 Goblet Hold Reverse Lunges – Alternating Legs  Read more

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) Please join us in welcoming Logan Dillon into the world. We are so happy for you, Shae and Grant!   Strength For max reps: Strict Pronated-Grip Pull-Ups Rest 90 seconds Strict Mixed-Grip Pull-Ups Rest 90 seconds Strict Supinated-Grip Pull-Ups If you’re using assistance, use the same level of assistance for every set. Track total reps over all three sets. In comments, list breakdown by variation. (Example: 10/9/9) Conditioning Jackie For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups  Read more