Check out Josh getting LOW on his Snatches this week! Strength Four sets Weighted Pull-ups (1-2 reps) Rest 30 seconds Strict Pull-Up (Max reps) Track largest single set and list other sets in comments Rest 3 minutes Conditioning Three sets for max reps/calories: 60 seconds Row for Calories 30 seconds Rest 60 seconds Kettlebell Swings (24/16kg) 30 seconds Rest 60 seconds Renegade Rows (50/35#) (Renegade Rows = push-up, row left, push-up, row right = 1) 30 seconds Rest  Read more

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) (Click here to go the Endurance WOD) When coach suggests writing out your sets and percentages before Front Squat day, but you forget the advice after grabbing your white board and still want to write something. (Note reads: Do Front Squats) Strength Every two minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 5 reps @ 45-55% *Set 2 – 5 reps @ 55-65% *Set 3 – 3 reps @ 65-75% *Set 4 – 2 reps @ 75-85% *Set 5 – 2 reps @ 80-90% followed by…Every two minutes, for 4 minutes (2 sets): Back Squat x 4-5 reps @ 80-85% Conditioning Two sets of: Complete as many rounds and reps as possible in 3 minutes of: 10 Ground to Overhead 10 Overhead Squats 10 Burpees Rest 3 minutes between sets, and complete a total of two sets. Start the...Read more

Mobility- 10:00-10:30am Lisa showing off her new (fake) tattoo on Halloween at CFG. Looking good! Strength Unsupported Seated Strict Press (Five sets of 4-5 reps) Sit on a bench without back support and press the barbell from shoulder to overhead Rest 2-3 minutes Conditioning Against a 7-minute running clock, complete: 500 Meter Row immediately followed by… As many rounds and reps as possible of: 10 Single-Arm Presses (5 each arm @ 50/35 lbs) 10 Box Jump-Overs (24/20″) Keep arm close to ear overhead. Be smart, good form over weightRead more

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at Bell Middle School Track) (Click here to go to the Endurance WOD) Luke crushed his reverse lunges during the workout last week! Strength Snatch (Five sets of 1.1.1) Rest 5-7 seconds between singles Rest 2 minutes between sets Conditioning In teams of two, alternate sets to complete 3 each of: 10 Power Cleans (185/135 lbs) 400 Meter Run Weight can be heavy, but form should stay strong  Read more

Check out our CFG Hallo-WOD crew!!   Strength Front Squat (Every two minutes, for 16 minutes x 4 reps) Goal is to build to same weight from 10/21/16 (which was 2-3 reps) Conditioning Complete as many rounds and reps as possible in 6 minutes of: 30 Wall Ball Shots (20/14#) 30 Pull-Ups 30 Double-UndersRead more