CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) (Click here to go to the Endurance WOD) George with that strong lockout overhead! Strength Every three minutes, for 12 minutes (4 sets) Alternating Reverse In-Place Lunges with Dumbbells x 20 reps Mixed-Grip Strict Pull-Ups x 6-8 reps Conditioning Five rounds for time of: 15 Wall Ball Shots (20/14#) 10 Toes to Bar 5 Burpees RX+ Option (30/20#) should only be used if WB reps are done unbroken each round Cool Down Accumulate two minutes in each of the following positions: Couch Stretch (Left Leg) Couch Stretch (Right Leg) Pigeon Stretch (Left Leg Forward) Pigeon Stretch (Right Leg Forward)  Read more

CrossFit Endurance- 5:30pm (at CFG) We’re always working on improving our technique! Conditioning Part A 2 Mile Time Trial (Time) *New runners will run/walk; we can all do 2 miles no matter your condition in under an hour! Part B CFE: Plyo Lunge Delight (AMRAP – Rounds and Reps) 10min AMRAP: 12 Plyo Lunge +  9 Sit Ups + 6 Push-Up +  3 Strict Pull-Ups *No ring rows, try to use a band that will make them difficult, but possible!Read more

Let’s get ready to rock on Monday! Strength Halting Clean-Grip Deadlift (5 sets of 3 reps) Pause for 2 seconds at each of the following  two positions – 2″ below the knee and mid-thigh Rest 2 minutes Conditioning Every 90 seconds, for 15 minutes (10 sets): 5 Hang Power Cleans* (185/135#) 15 Hand-Release Push-Ups *Choose a load for the Hang Power Cleans that you can keep unbroken, but that will be extremely challenging in the later rounds. RX+ Option (Heavier AND Unbroken)   Accessory Work Two sets of: Supine Ring Rows x 10 reps @ 2111 Rest 60 seconds Hollow Hold or Rock x 60 seconds Rest 60 secondsRead more

CrossFit- 9:00 & 10:00am Yoga- 5:00pm Happy Sunday from three of our Jims! Conditioning Three sets for max reps of: 60 seconds of Wall Ball Shots (20/14 lbs) 60 seconds of Push Press (75/55 lbs) 60 seconds of Kettlebell Swings (24/16 kg) 60 seconds of Rowing for Calories Rest 60 seconds  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   Jeff working hard!Read more