CrossFit Endurance- 5:30pm (at CFG) Our Endurance crew getting some pointers on their rowing from Coach Emily before Tuesday’s training! Conditioning 2 x 800m* Ladder 800m ON + 2:00 OFF; 800m ON + :90s OFF; 800m ON + :60s OFF; 800m ON + :30s OFF Track TOTAL time for workout (including rest) *Will scale interval distance for new runners *If the weather doesn’t permit running outside, the workout will be modified to be completed indoors!  Read more

Mobility- 10:00-10:30am Working core strength and balance with single-arm ring rows! Strength Back Squat (Max Unbroken Reps @ 85%) Every 2 minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 6 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 2 reps @ 80% *Set 4 – 2 reps @ 85% *Set 5 – 1 rep @ 90%followed by… One set of: Back Squat x Max Unbroken Reps @ 85% 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 Every 4 minutes, for 20 minutes (5 sets) for times: Row 300/250 Meters 20 Walking Lunges with 32/24 kg KB Farmer’s Carry Aim to complete Lunges in no more than 2 sets Track fastest and slowest sets  Read more

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) (Click here to go to the Endurance WOD) Scott showing us how to do those T-Bar Rows! Strength Part A Weighted Strict Pull-Ups (12 Minutes to build to heavy 1RM) Any grip of your choice – supinated, mixed or pronated are all acceptable. Track heaviest/most challenging single rep When the clock hits 12 minutes… Part B Strict Pull-Up (Max reps in 3 minutes) Any grip allowed Conditioning Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1 reps for time of: Ring Dips Chest-to-Bar Pull-Ups  Read more

CrossFit Endurance- 5:30pm (at CFG) In case of inclement weather, the workout will be modified to be completed indoors. Working on that core strength! Conditioning 2 x 5K* TT (2 Rounds for time) Rest 5:00 between efforts Maintain your pace! *Will interval scale distance for new runners  Read more

Just a little technique work on the rowers before a workout! Strength Front Squat (8 sets of 2-3 reps) Every two minutes, for 16 minutes (8 sets of): 2-3 reps Build over the course of the eight sets to today’s heaviest triple. Conditioning Three rounds for time of: Run 400 Meters 30 Double-Unders 20 Deadlifts (155/105 lbs) 10 Front Squats (155/105 lbs) – Same weight needs to be used for DLs and Front Squats. – Squats should be completed in no more than 2 sets each round. – Modifications for DU: 60 Single-Unders  Read more