CrossFit- 9:00 & 10:00am Yoga- 5:00pm Jeff setting up for a heavy deadlift! Conditioning In teams of two, with only one partner working at a time*, complete: 100 Kettlebell Swings (24/16kg) 400 Meter Run 100 Dumbbell Shoulder to Overhead (40/20#, one DB in each hand) 400 Meter Run 100 Goblet Squats (24/16kg) 400 Meter Run 100 Burpee *Teammates will perform the 400 Meter Runs together and must stay within arms reach.  Read more

Boot Camp- 8:00 & 9:00am CrossFit Kids- 9:00am Olympic Lifting- 10:00am Open Gym- 10:00am-Noon Well look who got their bar muscle-ups back!Read more

Boot Camp crew getting warmed up outside! Strength Front Squat (Build to 1 rep at 90%) Every 3 minutes, for 15 minutes (5 sets): *Set 1 – 3 reps @ 65% *Set 2 – 2 reps @ 75% *Set 3 – 1 rep @ 80% *Set 4 – 1 rep @ 85% *Set 5 – 1 rep @ 90% …then… Three sets of: Front Squat x 2-3 reps @ 85-90% Rest 20 seconds Pull-Ups x Max Unbroken Reps Track largest unbroken set. Rest 3 minutes Conditioning In teams of three, with only one person per station, complete 4 sets each of: Row 250 Meters 10 Burpee Box Jump-Overs (24″/20″) 10 Thrusters (75/55 lbs) Each athlete starts the workout at the same time, just on different stations. Thrusters should be unbroken each round. “Elite Competitors” should scale this workout to 95/65 lbs  Read more

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) Mobility- 5:30-7:00pm A huge Thank You to Coach Danny (head coach of the Golden Barbell Club) who offered to drop in and help coach the Clean AND Snatch to CrossFit Classes last week! Strength Halting Clean Deadlift + Hang Clean + Jerk (Every 2 minutes, for 20 minutes (10 sets)) Pause for 3 sec at knee of deadlift to Power Position, Above the Knee for the Hang Squat Clean, Split Jerk Build over the course of the ten sets to today’s heavy. Conditioning Part A- For max calories: 3 Minutes of Concept 2 Rowing (Calories) Rest until the running clock reaches 4:00, and then… Part B- For max reps: 2 Minutes of Ground to Overhead (155/105 lbs) Reps should be done quickly. Not necessarily touch-and-go, but at least quick singles with a challenging weight. Rest until the running clock reaches 8:00, and...Read more

Mobility- 10:00-10:30am When the workout is just a little rough! Strength Every 2 minutes, for 30 minutes (5 sets of each): Station 1 – Deadlift x 3 reps (Add weight each set so the last set is today’s heavy triple) Station 2 – Muscle-Ups x Max Reps (OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps) 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) Deadlift (Track today’s heaviest triple) Try to make reps touch-and-go Conditioning In teams of two, with partners alternating movements, complete as many rounds and reps as possible in 10 minutes of: Row 250 Meters 30 Kettlebell Swings (24/16 kg) 15 Ring Dips E.g., Partner A rows 250 meters, Partner B does 30 KB Swings, Partner A performs...Read more