CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) (Click here to go the Endurance WOD) Adam with those awesome back squats! Conditioning Every minute, on the minute, for 30 minutes: Minute 1 – 30 Double-Unders Minute 2 – 10 Burpees Minute 3 – 15 Kettlebell Swings (32/24kg) Practice Double-Unders for 30 seconds if you’re still perfecting your technique Allow for at least 10 seconds rest each round Strength Three sets of: T-Bar Row (6-8 reps) Rest as needed then… Prone Plank Hold x 60-90 seconds Rest as needed  Read more

CrossFit Endurance- 5:30pm (at CFG) “It’s 10K TEST DAY!!!!” – Adrian Conditioning 10k Run (Time) Max Effort 10k Run As fast as possible. *Will scale distance for new runners  Read more

Mobility- 10:00-10:30am Temple working on her L-Sits w that awesome CFG view in the background! Strength Front Squat (Build to today’s heaviest set of 4 reps) *Set 1 – 5 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ 80% *Set 4 – 2 reps @ 85% *Set 5 – 1 rep @ 90% *Set 6 – 1 rep @ 95% *Set 7 – 4 reps @ as heavy as possible Rest 2 minutes between sets. Conditioning Complete as many rounds and reps as possible in 12 minutes of: 12 Back Squats (135/95 lbs – taken from the floor) Run 200 Meters Select a weight that can be safely placed on the back from the ground. 1 Round = 13 reps  Read more

 CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) (Click here to go to the Endurance WOD) Rob practicing Cleans for only his second or third time, and looking good! Conditioning Part A Two sets of: 60 Seconds of Muscle-Ups Rest 60 seconds 60 Seconds of Alternating Pistols with Kettlebell (24/16 kg) Rest 60 seconds 60 Seconds of Strict Handstand Push-Ups (or L-Seated DB Press) Rest 60 seconds 60 Seconds of Strict Supinated-Grip Chest-to- Bar Pull-Ups Rest 60 seconds 60 Seconds of L-Sit Hold (try to accumulate 30-40 seconds within the minute) Rest 60 seconds Nothing to score, but find challenging variations for each station Part B Every minute, on the minute, for 9 minutes (3 sets each) for max reps: Minute 1 – 30 seconds of Toes to Bar Minute 2 – 30 seconds of Double Unders Minute 3 – 30 seconds of Ring Dips Every athlete is encouraged  to...Read more

CrossFit Endurance- 5:30pm (at CFG) Cardio Crew enjoying a nice little bike ride! Conditioning 3 x 2 Mile TT (Time) Rest 3:00 between intervals. As fast as possible, track total time including rest. *Will scale interval distance for new runnersRead more