T-Money crushing his KB Swings! Strength Five sets Unsupported Seated Strict Press (3-4 reps) Sit on a bench or box without back support and press the barbell from shoulder to overhead; Progress by 5% from last week’s weight Rest 60 seconds Alternating Pistols (12-16 reps) Practice progressions if these aren’t proficient, and if they are, add weight by holding a kettlebell Rest 60 seconds Conditioning Complete as many rounds and reps as possible in 12 minutes of: 5 Strict Handstand Push-Ups 10 Toes to Bar 15 Ring Dips 30 Double-Unders Modifications HSPU- 5 Kipping, 2 SLOW Negatives, 5 Heavy Seated DB Press TTB- Hanging Knee Raise, Laying Leg Raise Dips- Matador, Box DU- 60 Single-Unders  Read more

***Reminder*** Daylight Savings ends tonight, so remember to set your clocks back one hour! CrossFit- 9:00 & 10:00am Yoga- 5:00pm Congrats to Team CFG who ran the Ragnar Napa 2016 this weekend. The race took them 190ish miles from San Francisco to Napa! Conditioning “Dissecting Kelly” (AMRAP – Rounds and Reps) In teams of two, complete as many rounds and reps as possible in 30 minutes of: 400 Meter Run 30 Box Jumps (24/20″) 30 Wall Ball Shots (20/14#)Team members will alternate tasks, with only one member working at any one time.Thus, Partner A will run 400 meters, Partner B will perform 30 Box Jumps, Partner A will perform 30 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes. 61 reps per round – Hail Mary Rule applies  Read more

Boot Camp- 8:00 & 9:00am CrossFit Kids- 9:00am Olympic Lifting- 10:00am Strongman Saturday- 11:00am Open Gym- 10:00am-Noon I mean, will you just look at these two!Read more

Check out Josh getting LOW on his Snatches this week! Strength Four sets Weighted Pull-ups (1-2 reps) Rest 30 seconds Strict Pull-Up (Max reps) Track largest single set and list other sets in comments Rest 3 minutes Conditioning Three sets for max reps/calories: 60 seconds Row for Calories 30 seconds Rest 60 seconds Kettlebell Swings (24/16kg) 30 seconds Rest 60 seconds Renegade Rows (50/35#) (Renegade Rows = push-up, row left, push-up, row right = 1) 30 seconds Rest  Read more

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) (Click here to go the Endurance WOD) When coach suggests writing out your sets and percentages before Front Squat day, but you forget the advice after grabbing your white board and still want to write something. (Note reads: Do Front Squats) Strength Every two minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 5 reps @ 45-55% *Set 2 – 5 reps @ 55-65% *Set 3 – 3 reps @ 65-75% *Set 4 – 2 reps @ 75-85% *Set 5 – 2 reps @ 80-90% followed by…Every two minutes, for 4 minutes (2 sets): Back Squat x 4-5 reps @ 80-85% Conditioning Two sets of: Complete as many rounds and reps as possible in 3 minutes of: 10 Ground to Overhead 10 Overhead Squats 10 Burpees Rest 3 minutes between sets, and complete a total of two sets. Start the...Read more