CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) (Click here to go the Endurance WOD) Tony rocking his shirt-matching KB Swings!   Strength Snatch (Every 2 minutes, for 20 minutes (10 sets): 1.1) Rest 10 seconds between singles Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+ Conditioning 5 Power Snatches (155/105 lbs) 10 Box Jump-Overs (24″/20″) 10 Power Snatches (145/100 lbs) 20 Box Jump-Overs (24″/20″) 15 Power Snatches (135/95 lbs) 30 Box Jump-Overs (24″/20″) Athletes may only use one barbell, and must switch out their own weights. SAFETY FIRST, please keep your “workspace” clean  Read more

CrossFit Endurance- 5:30pm (at CFG) Brooke, leading the way on a run at CFG! Conditioning Part A Tabata x 2: 8 Rounds of :20s ON/:10s OFF all out efforts; Rest 4 minutes between Tabatas *Do not go “All Out” your first tabata’s; ease into a sprint after 3-5 20s intervals Part B CFE: Don’t Drop the Bell (Time) 100 KBS (55/35#) Every miss or break = 5 burpees *Pro-Tip: Sets of less than 25 from the start  Read more

Mobility- 10:00-10:30am Mike was able to work on his Pistol Squats this week! 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: L-Sit Hold x 45 seconds accumulated time Conditioning Every 5 minutes, for 25 minutes (5 sets), complete as many reps as possible in 3 minutes of: 5 Burpee Toes to Bar (perform a burpee, immediately followed by a toes to bar) Run 400 Meters Max Reps of Bar Muscle-Ups – or – Chest-to- Bar Pull-Ups – or – Pull-Ups Rest 2 minutes, and repeat when the clock strikes the next five-minute interval for a total of...Read more

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at Bell Middle School Track) (Click here to go to the Endurance WOD) Look who is back at CFG!! Weightlifting Front Squat (8 sets of 3-4 reps) Every two minutes, for 16 minutes, 3-4 reps Goal is to increase load used last week. Metcon Metcon (Time) For time: Row 1000 Meters 75 Kettlebell Swings (24/16kg) 50 Wall Ball Shots (20/14#) Weightlifting If time allows… Every minute, on the minute, for 6 minutes: Minute 1 – Lean Away Pull-Ups x 3-4 reps @ 4111 Minute 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm  Read more

CrossFit Endurance- 5:30pm (at Bell Middle School Track) Katie PR’d her 5k run last week!! Conditioning Part A 4 x 100m; 2 x 400m;  4 x 100m; Rest :60s between 100s; :90s between 400s *Will scale number of intervals for new runners Part B CFE: Jump-Sit-Push-Walk 10min AMRAP: 12 Jump Squats + 9 Sit Ups + 6 Push Ups + 3 Wall Walks *Rx  = Nose touches wallRead more