CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) (Click here to go the Endurance WOD) Kat getting after it on the Assault Bike… and showing off some new jewelry since she and Tim are engaged! Strength Back Squat (Max reps @ 87%) Every 2 minutes, for 10 minutes (5 sets): *Set 1 – 6 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 2 reps @ 85% *Set 4 – 2 reps @ 90% *Set 5 – 1 rep @ 95% followed by… One set of: Back Squat x Max Unbroken Reps @ 87% (Athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over) Conditioning For time: 40 Wall Ball Shots 400 Meter Run 40 Burpees 400 Meter Run 40 Wall Ball ShotsRead more

CrossFit Endurance- 5:30pm (at CFG) Just having a great time “Endurancing” with friends! Conditioning 40 minute Tempo @ 80% effort (Distance) (80% of your ideal 10K race pace) *Will scale time for new runners  Read more

Mobility- 10:00-10:30am Rocio with that awesome lockout! Gymnastics/Skill Work Every 2 minutes, for 18 minutes: Minutes 1-2, 7-8; 13-14: Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps (OR Low Ring Muscle Up Progression + Dip Catch; Extension x 3-4 reps) Minutes 3-4, 9-10; 15-16: Handstand Walk x 10 meters (use partner assist or Handstand Wall Runs if you don’t have handstand walks yet) Minutes 5-6, 11-12; 17-18: Strict Toes to Bar x 5-8 reps @ 3111 Conditioning In Teams of Two, complete a 20-minute AMRAP of: Row 500 Meters 40 Double-Unders 20 Push-Ups As soon as the Concept 2 is available, the next person may start rowing. Score results individuallyRead more

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) (Click here to go to the Endurance WOD) Parks getting after it during the Push Press on Monday’s workout. Strength Front Squat *Set 1 – 3 reps @ 65% *Set 2 – 3 reps @ 75% *Set 3 – 2 reps @ 85% *Set 4 – 2 reps @ 90% *Set 5 – 1 rep @ 95% *Set 6 – 2 reps @ 90% *Set 7 – 4 reps @ 85% *Set 8 – 6 reps @ 80% Track 1 rep @ 95% (Set 4) and 6 reps at 80% (Set 8)  Conditioning In teams of two, alternating full rounds, race through as many rounds and reps as possible in 12 minutes of: 1 Power Clean (155/105 lbs) 2 Front Squats (155/105 lbs) 4 Front-Racked Reverse Lunges (155/105 lbs) 8 Chest-to-Bar Pull-Ups Aim to complete all 7 reps of the barbell complex...Read more

Mom and son crushing an Endurance workout together! Conditioning Part A 15 x 100m Run (Time) Rest :30s between intervals Track TOTAL Time to complete entire workout *Will scale number of intervals for new runners Part B 400m Lunges (Time) “CFE: 400m Booty Blast” *Wear pants or knee sleeves to protect yourself from all these lunges! This is a mental, as well as physical challenge to complete. If you have completed this work out in the past without being wrecked for days after, consider a weight vest or weighted backpack  Read more