Boot Camp- 8:00 & 9:00am CrossFit Kids- 9:00am Olympic Lifting- 10:00am Strongman Saturdays- 11:00am Open Gym- 10:00am-Noon Just some dudes doing weighted pull-ups. No big deal.Read more

When partner warm-ups look like you’ve got an audience! Strength Weighted Pull-ups (5 sets of 2 reps) Rest :30 after each set of 2 Immediately followed by… Strict Supinated Grip Pull-Ups (5 rounds of 30 seconds for Max Reps) Rest :30 after each :30 of work Track largest single set of :30, does not have to be unbroken. Simply write “:30 max reps” in comments Conditioning Against a 4-minute running clock: 500 Meter Row 20 Box Jump-Overs (24/20″) Double-Unders x Max Reps Rest 4 minutes and complete three sets Add total DUs over all 3 rounds Everyone should TRY DUs today! If it’s just not happening, note “Single-Unders” in commentsRead more

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) (Click here to go the Endurance WOD) Let me tell you about my best friend! Strength Front Squat (6 sets of 3 reps) Every two minutes, for 12 minutes (6 sets of) x 2-3 reps Build over the course of the sets to today’s heaviest triple. Conditioning In teams of two, alternate every 5 reps in order to complete as many reps as possible in 5 minutes of: 135/95 lb Ground to Overhead Rest 3 minutes In teams of two, alternate every 15 reps in order to complete as many reps as possible in 5 minutes of: Wall Ball Shots Score as two separate workouts For both WODs, 1 rep = 1 rep If for WOD 1, your team completes 100 reps of Ground-to-Overhead in 5 minutes, that’s your score Accessory Work Single Arm Dumbbell Row (10-12 reps each arm @ 2110)...Read more

Mobility- 10:00-10:30am Weighted plank holds! Skill Work Every 2 minutes, for 12 minutes: Minutes 1-2 & 7-8: Rope Climb x 2 ascents Minutes 3-4 & 9-10: L-Sit Hold x 30 seconds accumulated time Minutes 5-6 & 11-12: Handstand Walk x 10 meters Conditioning Four rounds for time of: 14 Alternating Dumbbell Snatch (50/35 lbs) 14 Toes to Bar 400 Meter RunRead more

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at Bell Middle School Track) When mom’s workout is taking longer than expected…   Strength Shoulder Press (3 sets of 1 rep) Every minute, on the minute, for 8 minutes: Strict Shoulder Press x 1 rep Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95 Then rest two minutes before starting… Every 2 minutes, for 6 minutes (3 sets) of: Strict Shoulder Press x 1 rep @ 95+% Conditioning J.T. (Time) 21-15-9 Handstand Push-ups Ring Dips Push-ups In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005 To learn more about J.T. click here HSPU should be performed strict today! Strength T-Bar Row (3 sets of 10) Every minute, on the minute, for 6 minutes: Minute 1 – 8-10 T-Bar Rows @ 2111 Minute 2 – 45 Second Prone Plank...Read more