CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) (Click here to go the Endurance WOD) Pete getting after it with our awesome view! Strength Six sets High Hang Snatch + Hang Snatch + Snatch (3-Position Snatch (High Hang, Mid-Thigh, Floor) Try to hang onto the bar for reps 1 and 2. Drop and reset before rep 3. Rest 2-3 minutes Build over the course of the six sets. Conditioning Complete as many rounds and reps as possible in 7 minutes of: 7 Overhead Squats (135/95 lbs) 7 Box Jumps (24″/20″) 7 Toes to Bar Overhead squats should be completed in no more than 2 sets each round Accessory Work – ONLY complete if time allows! Three sets Supine Ring Row x 10 reps @ 2111 Rest 30 seconds Hollow Holds x 40-60 seconds Rest 30 seconds  Read more

Mobility- 10:00-10:30am Mike looking GOOOOD on his KB Swings! Strength Power Clean (Every 2 minutes, for 20 minutes (10 sets): 1.1) Rest 10 seconds between singles, and build to today’s heavy over the course of the ten sets Conditioning In teams of two, alternate sets to complete four each of: 3 Hang Power Cleans 2 Alternating Reverse Lunges 1 Shoulder to Overhead Run 400 Meters Choose the heaviest load you can successfully complete without dropping the barbell. If you complete the entire workout without dropping the barbell on the complex, hit Rx! Log weight used in comments!  Read more

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at Bell Middle School Track)(Click here to go to the Endurance WOD) Check out Jordan getting after his Deadlift! Strength Front Squat (Take 20 minutes to build to a new 1-RM Front Squat) Conditioning “Sage at 20″ Complete as many rounds and reps as possible in 20 minutes of: 20 Thrusters (135/95 lbs) 20 Pull-Ups 20 Burpees Over the Barbell  Read more

Francis loves playing on the high rings! Strength Bench Press (Build to today’s heavy 2RM) Every 3 minutes, for 15 minutes (5 sets): Bench Press x 2 reps Conditioning In teams of two, alternate full rounds and complete 5 each of: 20 Kettlebell Swings (32/24 kg) 20 Hand-Release Push-Ups Swings should be done in no more than 2-3 sets Small sets out of the gate on Push-Ups  Read more

CrossFit- 9:00 & 10:00am Yoga- 5:00pm Nice form on those swings, Lee! Conditioning In teams of two, complete: 100 Pull-Ups 300 Meter Farmer’s Carry (heavy, swap weights as often as needed) 100 Wall Ball Shots (20/14#) 300 Meter Farmer’s Carry 100 Burpee Box Jump-Overs (24″/20″) 300 Meter Farmer’s Carry Partition the reps however you would like.  Read more