Mobility- 10:00-10:30am We love days where we can work out in the sun!   Strength Deadlift (Follow progression to 1 rep @ 90+%) *Set 1 – 5 reps @ 75-80% *Set 2 – 3 reps @ 80-85% *Set 3 – 1 rep @ 85-90% *Set 4 – 5 reps @ 80-85% *Set 5 – 3 reps @ 85-90% *Set 6 – 1 rep @ 90+% Rest 3 minutes between sets and use that time to practice skills on the rings – muscle-ups or low-ring muscle-up progressions Conditioning Three rounds for time of: 400 Meter Run 20 Box Jumps (24″/20″) 15/10 Strict Handstand Push-Ups Modifications for HSPU: Kipping, 5/3 Negatives per round (minimum 5-second lower), or 15/10 Seated DB Press (weight should be HEAVY, and NOT able to be unbroken, even on round 1) Time cap: 12 minutes  Read more

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at track) Please don’t forget about the Dry Needling Seminar at CFG Tuesday Night at 7:30pm!   Josh crushed his Thrusters during Fran the other week! Strength Shoulder Press (Six sets of 2 reps @ 20X1) Rest 2-3 minutes Conditioning Complete as many rounds and reps as possible in 8 minutes of: 10 Pull-Ups 15 Thrusters (95/65 lbs) 30 Double-Unders Modifications: 3-5 SLOW Negatives per round (if they can take at least 5 seconds, otherwise ring rows) Thrusters in no more than 3 sets each round 60 Single-Unders  Read more

Apparently some couples look like this AFTER a workout! Nice work, Grant and Shae!     Strength Every 2 minutes, for 24 minutes (6 sets of each) Hang Clean + Power Clean + Clean (Hang Clean + Power Clean + Clean) Build to work as heavy as possible Ring Dips (10-15 reps @ 2111) Find modification where rounds can be done in no more than three sets. Conditioning Against a 3-minute running clock, complete as many rounds through the following ladder: (15:00) Hang Power Clean + 1 Front Squat Hang Power Clean + 2 Front Squats Hang Power Clean + 3 Front Squats Rest 3 minutes between sets, and complete a total of three sets. Recommended weights – 175/115 lbs After each 3 minute set, start back over at 1 Front Squat. Total the ENTIRE number of Front Suats completed in entire workout. Power Clean does not count as a...Read more

CrossFit- 9:00 & 10:00am Yoga- CANCELLED Craig just being Craig!   Conditioning In teams of four, complete as many reps as possible of the following circuit in 30 minutes: 400 Meter Run Box Jump Overs (24/20”) Burpee Pull-Ups Wall Climbs Each team member will start on a different station and may not rotate to the next station until their running teammate returns. For athletes who need to modify pull-ups (either with bands of ring rows), complete 5 burpees away from the rig, then come back to the rig and do 5 reps of the pull-ups variation. Teams can keep a white board at EACH station, and upon rotating, simply write the new total of reps completed at that station. At the end of the workout, add up ALL reps completed at ALL stations for each team. (Run does not count for a rep)  Read more

Reminders: – Strongman Saturday starts TODAY at 11:00am – Yoga is CANCELLED this Sunday (6.19.16) due to Father’s Day – There will be a dry needling seminar on Tuesday (6.21.16) here at the gym at 7:30 hosted by our friends at Cascade Sports! Come learn about how this can help you! Tim looking like an angel! A very strong angel.   Boot Camp- 8:00 & 9:00am CrossFit Kids- 9:00am Olympic Lifting- 10:00am Strongman Saturdays- 11:00am Open Gym- 10:00am-NoonRead more