Mobility- 10:00-10:30am Mike was able to work on his Pistol Squats this week! 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: L-Sit Hold x 45 seconds accumulated time Conditioning Every 5 minutes, for 25 minutes (5 sets), complete as many reps as possible in 3 minutes of: 5 Burpee Toes to Bar (perform a burpee, immediately followed by a toes to bar) Run 400 Meters Max Reps of Bar Muscle-Ups – or – Chest-to- Bar Pull-Ups – or – Pull-Ups Rest 2 minutes, and repeat when the clock strikes the next five-minute interval for a total of...Read more

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at Bell Middle School Track) (Click here to go to the Endurance WOD) Look who is back at CFG!! Weightlifting Front Squat (8 sets of 3-4 reps) Every two minutes, for 16 minutes, 3-4 reps Goal is to increase load used last week. Metcon Metcon (Time) For time: Row 1000 Meters 75 Kettlebell Swings (24/16kg) 50 Wall Ball Shots (20/14#) Weightlifting If time allows… 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  Read more

T-Money crushing his KB Swings! Strength Five sets Unsupported Seated Strict Press (3-4 reps) Sit on a bench or box without back support and press the barbell from shoulder to overhead; Progress by 5% from last week’s weight Rest 60 seconds Alternating Pistols (12-16 reps) Practice progressions if these aren’t proficient, and if they are, add weight by holding a kettlebell Rest 60 seconds Conditioning Complete as many rounds and reps as possible in 12 minutes of: 5 Strict Handstand Push-Ups 10 Toes to Bar 15 Ring Dips 30 Double-Unders Modifications HSPU- 5 Kipping, 2 SLOW Negatives, 5 Heavy Seated DB Press TTB- Hanging Knee Raise, Laying Leg Raise Dips- Matador, Box DU- 60 Single-Unders  Read more

***Reminder*** Daylight Savings ends tonight, so remember to set your clocks back one hour! CrossFit- 9:00 & 10:00am Yoga- 5:00pm Congrats to Team CFG who ran the Ragnar Napa 2016 this weekend. The race took them 190ish miles from San Francisco to Napa! Conditioning “Dissecting Kelly” (AMRAP – Rounds and Reps) In teams of two, complete as many rounds and reps as possible in 30 minutes of: 400 Meter Run 30 Box Jumps (24/20″) 30 Wall Ball Shots (20/14#)Team members will alternate tasks, with only one member working at any one time.Thus, Partner A will run 400 meters, Partner B will perform 30 Box Jumps, Partner A will perform 30 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes. 61 reps per round – Hail Mary Rule applies  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 I mean, will you just look at these two!Read more