CrossFit Endurance- 5:30pm (at CFG) Bogie helping Birddog mobilize before the workout! Conditioning Part 1 2x400m — Rest 90s between intervals 6x200m — Rest 60s between intervals 2x400m — Rest 90s between intervals *Will scale number of intervals and rest time for new runners Track total time, including rest Part 2 CFE: 100 Push Ups (Time)  Read more

Start ’em young! Strength Every 2 minutes, for 16 minutes (4 sets of each): Station 1 – 2 Weighted Pull-Ups + 4 Strict Pronated + 6 Supinated-Grip Pull-Ups (if you’re still working on your first pull-ups, try 2-3 slow negatives + 5-6 Band Assisted Strict Pull-Ups) Track heaviest weight or toughest variation used for the “2 rep” segment Station 2 – Bench Press x 8 reps @ 20X1 Weighted Pull-ups (Heaviest double) Don’t forget to use a spotter when there’s weight on the bar! Conditioning For Time: Row 1000 Meters 20 Push-Ups 30 Ring Dips 40 Sit-Ups  Read more

CrossFit- 9:00 & 10:00am Yoga- 5:00pm Look at that set-up. Nice job, Lisa! Conditioning Part 1 In teams of two, with only one partner working at a time, partners alternate whole rounds to complete… As many rounds and reps as possible in 10 minutes of: 10 Push Press (115/75 lbs) 5 Burpees Over the Barbell Rest 5 minutes, and then… Part 2 As many rounds and reps as possible in 10 minutes of: Row 150 Meters 15 (Heavy) Russian Kettlebell Swings For both wortkouts, one person = 1 round  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 Lara takes off on an amazing adventure in a few days.  We’re going to miss you! Come back and visit us when you can, and have a great trip!Read more

Alex and Mike working on their handstand holds! Conditioning Part 1 CrossFit Games Open 16.3 (AMRAP – Reps) AMRAP 7 minutes 10 power snatches 3 bar muscle-upsMen use 75 lb. Women use 55 lb. CrossFit Games Open 16.3 Scaled (AMRAP – Reps) AMRAP 7 Minutes 10 power snatches 5 jumping chest-to-bar pull-upsMen use 45 lb. Women use 35 lb. Part 2 Death By Slam Ball (2x) (AMRAP – Rounds and Reps) Complete 2 Slam Ball reps the first minute, 4 reps the 2nd minute, 6 reps the 3rd, and so on…. Scoring = the last COMPLETED round + reps in partial roundRead more