Mobility- 10:00-10:30am Counting your dad’s last reps to make sure he earns that post-workout hug!   Strength 4-Stop Halting Clean Deadlift + Hang Clean (Every 90 seconds, for 12 minutes (8 sets)) Pause for two seconds at each of the following positions – 2″ off the floor, mid-patella, mid- thigh, “pockets” – then stand fully, descend to mid-thigh and perform 1 hang clean Build over the course of the eight sets. Conditioning Complete as many rounds and reps as possible in 10 minutes of: 1 Power Clean (205/135 lbs) 1 Front Squat (205/135 lbs) 1 Shoulder to Overhead (205/135 lbs) 2 Power Cleans 2 Front Squats 2 Shoulder to Overhead 3 Power Cleans 3 Front Squats 3 Shoulder to Overhead …and so on. Scoring Example- Finishing at 4 Full Rounds + 5 Power Cleans + 3 Front Squats Final Score = 4 + 8  Read more

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) (Click here to go to the Endurance WOD) That feeling when you absolutely crush a workout 🙂   Strength Dumbbell Bench Press (Four sets of 8 reps @ 2012) Rest 2 minutes Conditioning Three sets of: 60 seconds of Max Reps Strict Supinated-Grip Pull-Ups Rest 60 seconds 60 seconds of Hollow Hold or Rocks Rest 60 seconds 60 seconds of Max Distance Handstand Walk or Nose-to- Wall Handstand Hold Rest 60 seconds Track total pull-ups completed over all three sets  Read more

CrossFit Endurance- 5:30pm (at CFG) Ashlee working on that core strength during Endurance! Conditioning Part A 6 x 400m Run (Time) Rest 2:00 between intervals *Will scale number of intervals for new runners Track total time, including rest Part B CFE: Don’t Drop the Ball (Time) 100 To-Self Wall Balls (14/10); Every miss or break = 5 Burpees *You may use a wall if you’re not comfortable with tossing the ball to yourself.  Read more

Saturday Boot Camps at CFG! Strength Back Squat (Find today’s heavy 6RM) *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 – 6 reps @ 80-85% Rest 2 minutes between sets. Conditioning Athletes should choose “Mary” if they are able to complete the workout without modifications Option A Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats Option B Mary (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15 Pull-ups HSPUs can be done with up to 2 ab-mats. No negatives/seated DB press today.Read more

CrossFit- 9:00 & 10:00am Yoga- 11:00am (There IS Yoga today on Super Bowl Sunday) Yoga at CFG is perfect for CrossFit athletes! Conditioning In teams of two, with only one person working at a time, complete: 100 Kettlebell Swings (32/24 kg) 400 Meter Run* 100 Barbell Thrusters (45 lbs) 400 Meter Run 80 Burpees 400 Meter Run 100 Barbell Thrusters 400 Meter Run 100 Kettlebell Swings *Both athletes perform the run at the same time.Read more