CrossFit Endurance- 5:30pm (at CFG) The Heathers crushing the Assault Bike while Brad thinks “Cardio is Hardio” Conditioning 4 x 1 Mile; rest 3:00 between intervals Track total time including rest. *Will scale interval distance for new runnersRead more

Mobility- 10:00-10:30am Can you spot/have you seen one of the newest additions to our CFG space?! Conditioning “Mamba” Complete as many rounds and reps as possible in 18 minutes of: 5 Ring Muscle-Ups 8 Power Cleans (185/125 lbs) 24 Box Jumps (30″/24″) “Mamba” celebrates the career of NBA legend Kobe Bryant. 18 minutes for his 18 consecutive All-Star game  appearances, 5 ring muscle-ups for the 5 NBA championship rings he earned with the Lakers, 8 power cleans for his jersey number from 1997-2006, and 24 box jumps for his jersey number from 2006-2016.  Read more

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) (Click here to go to the Endurance WOD) The “Coach Megan” stretch made a return during our warm-ups! Strength Back Squat *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 – 10 reps @ 70-80% Rest 2 minutes between sets. Conditioning Every minute, on the minute, for 6 minutes: 6 Thrusters (115/75 lbs) 6 Burpees Over the Barbell Finish each round started, skip following round if necessary. No athlete should miss more than one round, select barbell weight accordingly. Track weight used on bar.  Read more

CrossFit Endurance- 5:30pm (at CFG) The endurance crew worked hard on their Long Interval day last week! Conditioning Part A 8 x :90s ON; :90s OFF; Max effort while maintaining your technique *Note a “Max Effort” may be a walk or jog, not a sprint for some athletes. Part B Max Plank Hold + 90 Hollow Rocks + Max Plank Hold *Any variation of plank is allowed  Read more

Ready for next week. Strength Push Press (Take 15 minutes to build to today’s 1-RM) Conditioning Complete as many rounds and reps as possible in 20 minutes of: 6 Strict Handstand Push-Ups 12 Kettlebell Swings (24/16 kg) 30 Double-Unders Modifications: Seated DB Press (Fairly Heavy) Jump rope = 90 Single-Unders or :30 of DU workRead more