Mobility- 10:00-10:30am Robert with the “Eye of the Tiger” focus during snatches on Tuesday! Strength Back Squat (Max reps at 83%) 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 @ 83%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 3 minutes, for 15 minutes (5 sets) for times: Row 250/200 Meters 8 Front Squats (175/115 lbs) 12 Toes to Bar Aim to complete Front Squats unbroken, no more than 2 sets. Toes to Bar in no...Read more

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) <This will be an “On your own workout.” Please give the Coach on duty a head’s up if you plan to complete Endurance WOD at 5:30pm at CFG> (Click here to go to the Endurance WOD) Heidi got after her weighted Pistols on Monday! Strength Snatch (Build to today’s heavy 1RM!) Every 2 minutes, for 20 minutes (10 sets): Snatch x 1 rep Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 90, 90+, 95, 95+ Conditioning Complete as many rounds and reps as possible in 6 minutes of: 6 Snatches (155/105 lbs) 30 Double-Unders Modification for DUs: 60 Single-Unders  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! Jamie and Jaime getting some mileage in at CFG!   Conditioning Part A 12 x :30s on/:30s off Max effort run while maintaining your technique *Will scale number of intervals for new runners Part B 2x Tabata Abs (8 rds of :20s on/:10s off) Athlete Choice! *Hollow Rocks, Knuckles-to-Toes, Toes-to-Bar, AbMat Sit Ups, etc.Read more

Mo looking strong with his overhead lockout! Gymnastics/Skill Work Every 2 minutes, for 18 minutes: Minutes 1-2, 7-8; 13-14: Muscle-Ups x Max Reps in 45 seconds (OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression 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: Alternating Pistols x 16-20 reps (if you’re proficient, add weight with a kettlebell) Conditioning Every minute, on the minute, for 24 minutes (6 sets of each): Minute 1 – Row 200/150 Meters Minute 2 – 15 Kettlebell Swings (32/24 kg) Minute 3 – 10 Thrusters (95/65 lbs) Minute 4 – 12 Chest-to-Bar Pull-Ups On line one, track Kettlebell weight. On line two, track Thruster weight.Read more

CrossFit- 9:00 & 10:00am Yoga- 5:00pm Mom and daughter working on their Box Dips together! Conditioning In teams of two, complete the following for time: 1600 Meter Med-Ball Relay Run 100 Partnered Burpee Wall Ball Shots (you must perform a burpee immediately after throwing the ball and before catching it from your partner’s toss) 200 Push-Ups 300 Double-Unders 400 Meter Walking Lunge Relay with Med-Ball (only the partner with the ball may lunge the team forward)  Read more