Boot Camp- 8:00 & 9:00am CrossFit Kids- 9:00am Olympic Lifting- 10:00am Strongman Saturday- 11:00am Open Gym- 10:00am-Noon   Heads Up, CFG! Our property management company will be working on our parking lot at some point in the next few days. If you arrive at the gym and the parking spaces in front of the doors are blocked off, please feel free to park BEHIND the gym! If you have any questions, feel free to ask a coach. Lacey showing that flat back and neutral neck during her Single-Arm Rows!Read more

It’s 1RM Bench Press Day AND Friday!! Coach Kayla leading the group through some Turkish Get-Ups!   Strength Bench Press (Every 3 minutes, for 18 minutes (6 sets)) *Set 1 – 3 reps @ 80% *Set 2 – 2 reps @ 85% *Set 3 – 1 rep @ 90% *Set 4 – 1 rep @ 93-95% *Set 5 – 1 rep @ 97-99% *Set 6 – 1 rep @ 102% or more   Conditioning Four rounds for max reps of: 60 seconds of Rowing for Calories Rest 15 seconds 60 seconds of Push-Ups Rest 15 seconds 60 seconds of Strict Supinated-Grip Pull-Ups Rest 90 seconds This portion will take exactly 20 minutes. Aim to find pull-up modification where a minimum of 3-5 reps can be completed per set. Today is a perfect day to use our new white boards to keep track of scores!Read more

CrossFit Endurance- CANCELLED CrossFit Kids- 4:30pm Mobility- 5:30-7:00pm The dudes getting some air on their Burpees! Strength “A” Back Squat (Take 12-15 minutes to build to 85-90% of your 1-RM) Although it may be heavy, weight should feel strong. …then… Strength “B” Three rounds of: Back Squat (3 reps @ 85-90% of your 1-RM) Rest 60 seconds Single Arm Dumbbell Row (10-12 reps @ 2111) Rest 60 seconds Conditioning For time: Row 1000 Meters followed immediately by . . . Three rounds of: 30 Double-Unders 20 Kettlebell Swings (32/24 kg) 10 Strict Handstand Push-Ups Time cap = 15 minutes – Row should be fast, but athlete should be able to walk over to rope, and start workout quickly. – KB Swings in no more than 3 sets – HSPU Modifications: Kipping, Seating DB Press (Two sets to get through 10, focus on lockout.)  Read more

Mobility- 10:00-10:30am Check out La getting after her Turkish Get-Ups! Strength Push Press (Every 3 minutes for 15 minutes (5 sets): 3- 5 reps) Goal is to establish today’s 5-RM. Conditioning Every minute, on the minute, for 16 minutes: Even minutes – 10 Burpees Odd minutes – 5 Power Cleans Use the heaviest weight you believe you can successfully handle – note weight used, there is no “Rx’d” weight, but form must stay strong.  Read more

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at track) Kelly looked STRONG during her Overhead Squats on Monday! Strength Three sets of: Front-Racked Alternating Lunges x 8-10 reps each leg @ 2011 Rest 60-90 seconds Turkish Get-Ups x 2-3 reps each arm Rest 60-90 seconds Side Planks x 30-45 seconds each side Rest 60-90 seconds ——————————————————— Only two movements below are tracked in WODify Front Rack Lunge (8-10 reps each leg @ 2011) Turkish Get Up (2-3 reps each arm) Conditioning Complete as many rounds and reps as possible in 5 minutes of: Dumbbell Weighted Burpees x 3 reps Alternating Dumbbell Rows from the Plank x 5 reps (each arm) Dumbbell Thrusters x 7 reps Rest two minutes and then repeat. If there were an Rx’d weight today, it’d be 50/30#. The main focus, however, is perfect form w whatever weight is chosen!Read more