Boot Camp- 8:00 & 9:00am CrossFit Kids- 9:00am Olympic Lifting- 10:00am Strongman Saturday- 11:00am Open Gym- 10:00am-Noon Amanda, just absolutely crushing it.Read more

Reminder: Yoga is now at 11:00am on Sundays – It will no longer be held at 5:00pm.  (And there WILL be class this week on Super Bowl Sunday!) This photo was not staged. Nope. Looking good, Perry’s!   Strength Front Squat (Build to today’s heavy 3RM) *Set 1 – 3 reps @ 65% *Set 2 – 2 reps @ 75% *Set 3 – 1 reps @ 80% *Set 4 – 3 reps @ 85% *Set 5 – 2 rep @ 90% *Set 6 – 1 rep @ 95% *Set 7 – 3 reps @ as heavy as possible Rest 2 minutes between sets. Conditioning Five sets for max reps of: 30 seconds of Ring Dips Rest 30 seconds 30 seconds of Box Jumps (24″/20″) Rest 30 seconds 30 seconds of Alternating Dumbbell Snatch (50/35#) Rest 90 seconds RX+ Option (65/45#)  Read more

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) When regular planking is just too easy! Strength Push Press (5 set of 3 reps @ 11X1) Rest 2-3 minutes Conditioning In teams of 3, complete as many rounds and reps as possible in 15 minutes of: 20 Calories of Rowing 10 Dumbbell Push Press (50/35#) As soon as the Concept 2 is available, the next teammate jumps on and starts his/her 20 cals Each time one partner completes their 20 cals, that counts as one round for the team Hail Mary Rule applies, so only full rounds  Read more

CrossFit Endurance: 5:30pm (at CFG) Jackie doesn’t have fun at Endurance at all!   Conditioning Part A 3 x 800m Run (3 Rounds for time) Rest 3:00 bettern intervals *Will scale distance for new runners Part B CFE: 400m Booty Blast (Time) 400m Lunges for Time *Wear pants or knee sleeves to protect yourself from all these lunges!  This is a mental, as well as physical challenge to complete. Part C 3 Rounds: 5 Hip Bridges 10 Scorpions 10 Hollow Rocks 5 Plow-to-Straddle Not for time, focus on moving well  Read more

Mobility- CANCELLED Post workout mobility. We love it! Conditioning Every 5 minutes, for 30 minutes (6 sets): Run 400 Meters 20 Russian Kettlebell Swings (heavy) (32/24kg) 40 Double-Unders Track fastest and slowest rounds Aim to complete Swings in no more than 2 sets DU Modification- 80 Single-Unders Accessory Work Two sets of: Hawaiian Squat x 90 seconds each side Prone Plank x 60 seconds  Read more