Reminders: – Strongman Saturday starts this Saturday 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! Gietl-juice showing what strong deadlifts should look like. Conditioning Baseline (Time) 500m Row 40 Air Squats 30 Sit-Ups 20 Hand-Release Push-Ups 10 Pull-Ups Strength Dumbbell Walking Lunge (Every 3 minutes, for 12 minutes – 20 Lunges) – 4 sets 20 Walking Lunges = 10 each leg with Dumbbells or Kettlebells Go as heavy as possible each set. …then… Three sets of: Single-Arm Dumbbell/Kettlebell Row x 8-10 reps each side @ 2111 Rest 60 seconds Single-Leg Glute Bridges x 10 reps each side Rest 60 seconds ———– On the Single Arm Dumbbell Row, be sure to pause for one...Read more

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) Mobility- 5:30-7:00pm Nikki getting after deadlifts on Wednesday! Strength Bench Press (5 sets of 5 reps @ 20X1) Rest 2 minutes between sets and use that time to work mobility and prepare for part B. Conditioning Four rounds for time of: 10 Ring Dips 20 Toes to Bar 30 Double-Unders Modifications: Dips- Matador, Box Dips TTB- Piked Kip, Hanging Knee Raise, Laying Leg Raise DU- 60 Single-UndersOn Toes to Bar, PLEASE drop from the Rig BEFORE your grip gives out. 80 reps is a lot, start with smaller sets from the beginning.  Read more

Mobility- 10:00-10:30am When all three triplets work out at the same gym! Strength Four sets of: Deadlift x 4-6 reps @ 21X1 Rest 30 seconds Handstand Push-Ups x 12-15 reps (consecutive or accumulated) Rest 2 minutes  ————————————– Deadlift (4-6 reps @ 21X1) Bar SHOULD stop on the ground for one second before next rep, yet be sure to maintain tension through all 6 reps. Handstand Push-ups (12-15 reps) Reps do not have to be in a row. Modification Options: 4-6 SLOW Negatives 10-12 Seated Dumbbell Press Conditioning In teams of two, partners alternate rounds to complete five each of: 155/105 lbs Hang Power Cleans x 5 reps 100 Meter Run Hang Power Cleans should be unbroken, and runs should be fast each round!  Read more

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at track) Anne looked strong doing her KB Swings! Strength Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Arch to Hollow Rolls x 20 reps (alternate from holding a supine hollow body position to a prone arch/superman position without your hands or feet touching the floor) Station 2 – Supine Ring Rows x 10-12 reps @ 2111 (get as horizontal as possible, maintain engaged glutes and abdominals throughout the movement) Station 3 – 45-60 seconds of Handstand Walking – use a partner to assist if necessary (OR 45-60 second Nose-to-Wall Handstand Hold if you need more time to get comfortable upside down) Conditioning Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups Most common advice for how to break up sets will be 7/7/7, 5/5/5, 3/3/3. Fastest athletes in the world complete Fran in under 2:00. This workout should not take...Read more

Announcements: Yoga will be canceled this Sunday, June 19th. Strongman Saturday starts Saturday the 18th at 11am. There will be a Dry Needling Seminar on June 21st at 6:30pm. Information for this can be found on our bulletin board. Ashley with that eye of the tiger on Clean and Jerk day! Strength Every 2 minutes, for 20 minutes (5 sets of each): Station 1 – Back Squat x 6 reps @ 30X1 Station 2 – Strict Supinated-Grip Pull-Ups x 6 reps @ 21X0 or 1 rope climb Back Squat (6 reps @ 30X1) Track heaviest set of 6 reps Strict Supinated Grip Pull-Up (6 reps @ 21X0) For athletes who can perform 6 unassisted pull-ups, 1-3 rope climbs can be performed. Today is not a day to learn rope climbs. Conditioning Five rounds for time of: 12 Push Presses (95/65 lbs) 12 Kettlebell Swings (32/24 kg) Aim to complete each set...Read more