CrossFit- 9:00 & 10:00am Yoga- 5:00pm Probably one of the best pictures of the year. Conditioning Four rounds for max reps of: 60 seconds of Kettlebell Swings (32/24 kg) Rest 60 seconds 60 seconds of Push-Ups Rest 60 seconds 60 seconds of Box Jump-Overs (24″/20″) Rest 60 seconds 60 seconds of Push Press (115/75 lbs) Rest 60 seconds Perform in teams of two, one partner working for the full 60 seconds, then resting and supporting their teammate for 60 seconds. Track scores individually, however.  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 Please thank Coach Ryan the next time you see him. He replaced a ton of the older jump ropes for us. (Please make sure to only use them inside at the gym/on mats!)Read more

The 5:00am crazies bundled up to run in 28 degree weather! Conditioning Complete as many rounds and reps as possible in 20 minutes of: 10 Steps Front-Rack Alternating Reverse Lunges (95/65#) 8 Bar-Facing Burpees Over the Barbell 10 Steps Front-Rack Alternating Reverse Lunges (95/65#) 8 Chest-to-Bar Pull-Ups Strength Three sets of: Alternating Dumbbell Bicep Curl (10 reps per arm) Rest 60 seconds Dumbbell Floor Press (15 reps) Rest 60 secondsRead more

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) Mindy and her Kettlebell Swings on Monday of this week! Conditioning Every 10 minutes, for 40 minutes (4 sets), complete the following as quickly as possible: Run 800 Meters 15 Strict Handstand Push-Ups 15 Strict Pull-Ups 15 Strict Ring Dips Goal is to complete 15 reps of each movement per round. Find appropriate modifications to accommodate that goal. If necessary, shorten run distance. Track fastest and slowest round, note modifications used in comments. Strength T-Bar Row (3 sets of 10-12 reps each arm @ 2110) Every two minutes, for 6 minutes (3 sets)Read more

CrossFit Endurance: 5:30pm (at CFG) Coach Emily will be out of town this week, so please check in with the coach on duty at CFG and let them know if you are there to complete the CF Endurance workout on your own! A Throwback Thursday pic of some of our CFG runners getting after it! Conditioning 4 x 7:00 ON / 4:00 OFF Track total distance covered *New runners will run/walk during the ON intervals.  Read more