Lee and Kristine getting AFTER Snatch Day on Thursday! Strength Every four minutes, for 16 minutes (4 sets) of: Bench Press x 6-8 reps Pull-Ups x Max Reps (OR…Strict Pull-Ups x Max Reps) ———————————————– Bench Press (6-8 reps) With spotter, aim to increase weight each round Pull-ups (Max reps each set) Track the largest single set of unbroken pull-ups completed. Find a variation where 6-8 reps minimum are possible. If just learning unassisted pull-ups, complete as many as possible, then complete a larger set with bands/ring rows. Conditioning 50/30 Push-Ups 300 Meter Run 30 Heavy Kettlebell Swings (32/24kg) 300 Meter Run 50/30 Push-Ups 300 Meter Run 30 Heavy Kettlebell Swings (32/24kg) 300 Meter Run This is a LOT of push-ups, please start with sets of 3-5 and try to hang on. Remember, for reps to be considered “Rx’d” quads and chest much touch the ground, but knees cannot. Scale movement...Read more

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) Sam loves helping pops w some hip mobility! Strength Snatch (Build to today’s 1 Rep Max!) Please keep form as the most important focus today! If form allows, keep going. If not, stay safe. Conditioning Every minute, on the minute, for 20 minutes: Even minutes – 30 seconds of Rowing (for meters) Odd minutes – Power Snatch or Snatch x 3 reps @ 70-80% of today’s 1RM  Read more

Mobility- 10:00-10:30am Big Tim turned 40 this month, Back Squatted 486lbs for three reps yesterday, and got back from visiting his beautiful Alaska this past weekend. Tim, we’re glad to have you back! Strength Every 2 minutes, for 20 minutes (5 sets) of: Station 1 – Front-Racked Alternating Reverse Lunges x 8-10 reps each leg @ 20X1 Station 2 – 60 seconds of Strict Handstand Push-Ups for max repsEach athlete will only track one section below, HSPU OR Seated Press. Everyone will leave one of them blank.Today’s focus should be on a variation that the athlete can do for reps. Either Strict Handstand Push-Up (Track Max Reps in 60 seconds) or Seated Overhead Press w Dumbbells (Track Max Reps in 60 seconds) Conditioning Four rounds for time of: 10 Toes to Bar 15 Box Jumps (24/20”) 20 Wall Ball Shots (20/14#) Modifications for TTB: Piked Kip Hanging Knee Raise Laying Leg...Read more

CrossFit Kids- CANCELLED CrossFit  Endurance- 5:30pm (at track) Welcome to CFG, Bernie! Already putting up some BIG weights! Strength Every 3 minutes, for 18 minutes (6 sets) of: 5 Deadlifts @ 75-80% Note: Today is not designed to build to a 5RM 10 Tall Box Jumps (jump up, step down with support) In comments, track height of heighest set of jumps. Conditioning Complete as many rounds and reps as possible in 10 minutes of: 10 Power Cleans (155/105 lbs) 10 Burpees Over the Barbell 10 Chest to Bar Pull-Ups  Read more

The CFG Crew had an awesome day at the Manitou Incline! Strength Back Squat (20 minutes to find today’s 3RM) Conditioning For max reps: 90 seconds of Strict Pull-Ups Rest 90 seconds 90 seconds of Strict Handstand Push-Ups Rest 90 seconds 60 seconds of Strict Pull-Ups Rest 60 seconds 60 seconds of Strict Handstand Push-Ups Rest 60 seconds 30 seconds of Strict Pull-Ups Rest 30 seconds 30 seconds of Strict Handstand Push-Ups Modifications: Strict Pull-Ups- Banded Pull-Ups and Ring Rows Strict HSPU- Kipping HSPU, Seated DB Press Conditioning Against an 8-minute running clock, for max reps: Row 1000 Meters Wall Ball Shots (20/14 lbs) Find a wall ball weight that allows for at least 10-15 reps at a time!Read more