It’s 1RM Back Squat Test Day!! Strength Back Squat (Build to a heavy 1RM!) Every two minutes, for 12 minutes (6 sets): *Set 1 – 5 reps @ 55% *Set 2 – 5 reps @ 65% *Set 3 – 3 reps @ 75% *Set 4 – 2 reps @ 85% *Set 5 – 2 reps @ 90% *Set 6 – 1 rep @ 95% Then rest two minutes before starting… Every 3 minutes, for 6 minutes (2 sets) of: Back Squat x 1 rep @ 101-105% Conditioning 50 Wall Ball Shots (20/14 lbs) 25 Toes to Bar 40 Wall Ball Shots 20 Toes to Bar 30 Wall Ball Shots 15 Toes to Bar Wall Balls should be in larger sets than usual. Start with smaller sets on TTB, and try to maintain throughout.Read more

CrossFit- 9:00 & 10:00am Yoga- 5:00pm Yeah, he forgot his athletic shorts… but you can’t miss Squat Day! Conditioning Note the change in members per team between the two workouts! Part A In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of: 7 Burpee Box Jump-Overs (24″/20″) 7 Thrusters (155/105 lbs) 7 Chest-to-Bar Pull-Ups Rest until the running clock reaches 20:00, and then… Part B In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of: 9 Burpee Box Jump-Overs (24″/20″) 9 Push Press (155/105 lbs) 9 Ring DipsRead more

Boot Camp- 8:00 & 9:00am CrossFit Kids- 9:00am Olympic Lifting- 10:00am Strongman Saturdays- 11:00am Open Gym- 10:00am-Noon Craig and Nichole moved to Green Bay this week. We wish you guys the best of luck, and can’t wait for you to come back and visit us again!Read more

Feike has been getting STRONG! Strength Back Squat (Tracking heaviest single rep (Set 6 – 95%)) Every two minutes, for 16 minutes (8 sets): Back Squat *Set 1 – 5 reps @ 55% *Set 2 – 5 reps @ 65% *Set 3 – 3 reps @ 75% *Set 4 – 2 reps @ 85% *Set 5 – 2 reps @ 90% *Set 6 – 1 rep @ 95% *Set 7 – 2 reps @ 90% *Set 8 – 1 rep @ 90% Conditioning Three rounds for time of: Row 500 Meters 10 Hang Squat Cleans (155/105 lbs) 10 Alternating Front-Racked Reverse Lunges (155/105 lbs) Stand all the way up after each rep with a barbell Aim for no more than 2-3 sets to get through either movement  Read more

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) (Click here to go the Endurance WOD) Tony rocking his shirt-matching KB Swings!   Strength Snatch (Every 2 minutes, for 20 minutes (10 sets): 1.1) Rest 10 seconds between singles Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+ Conditioning 5 Power Snatches (155/105 lbs) 10 Box Jump-Overs (24″/20″) 10 Power Snatches (145/100 lbs) 20 Box Jump-Overs (24″/20″) 15 Power Snatches (135/95 lbs) 30 Box Jump-Overs (24″/20″) Athletes may only use one barbell, and must switch out their own weights. SAFETY FIRST, please keep your “workspace” clean  Read more