Cindy looking SO strong overhead! Strength Back Squat (2 sets of 10 reps) Every two minutes, for 10 minutes (5 sets): *Set 1 – 5 reps @ 45-55% of 1-RM Back Squat *Set 2 – 5 reps @ 55-65% *Set 3 – 3 reps @ 65-75% *Set 4 – 2 reps @ 75-85% *Set 5 – 2 reps @ 80-90% Every two minutes, for 4 minutes (2 sets): Back Squat x 10 reps @ 70-75% Conditioning Complete rounds of 21, 15 and 9 reps for time of: 135/95 lb Power Clean Chest-to-Bar Pull-Ups Modifications- Pull-up variations should allow to complete each round in 3 sets or less 15 minute time capRead more

CrossFit- 9:00 & 10:00am Yoga- 5:00pm Lisa and that good form on Ball Slams! Conditioning In teams of two, with only one partner working at a time, complete as many rounds and reps as possible in 30 minutes of: 100 Kettlebell Swings (24/16kg) 100 Burpee Box Jump Overs (24/20″) 100 Wall Ball Shots (20/14#) 1 round = 300 reps  Read more

Boot Camp- 8:00 & 9:00am CrossFit Kids- 9:00am Olympic Lifting- 10:00am Strongman Saturdays- 11:00am Open Gym- 10:00am-Noon Nick working on rope climbs with his mom. What a cool family!Read more

  Anteus and Mike “chasing the pump” since summer is only 9 months away! Conditioning 30 Overhead Squats (135/95 lbs) 600 Meter Run 30 Burpees Over the Barbell 600 Meter Run 30 Shoulder to Overhead (135/95 lbs) 600 Meter Run Aim to complete sets of no less than 5-7 reps at a time for the Overhead Squats Time Trial! 500m Row (Time) Max Effort 500m Row Make sure to be fully recovered from the workout before starting. Start on your own whenever you’re ready to go. Think FAST but with strong technique!  Read more

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) (Click here to go the Endurance WOD) Oh that’s just Noelle, climbing to the top of the world! Strength Clean and Jerk (Take 20 minutes to build to today’s 1-RM) Be aggressive with that hip extension today!! Have a great time going heavy! Conditioning In teams of 3, alternate rounds to complete as many rounds and reps as possible in 9 minutes of: 3 Power Cleans (185/125 lbs) 6 Tall Box Jumps (30/24″) 9 Push-Ups Cleans should be heavy (form-allowing) and jumps should be high… but please be safe! 1 partner = 1 round 1 round = 18 reps  Read more