Jaime looking so strong with her overhead positioning! Gymnastics/Skill Work Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Rope Climb x 1-2 ascents Station 2 – Strict Handstand Push-Ups x max unbroken reps Station 3 – Alternating Pistols x 20 repsModifications: Rope Climbs- 3 reps of Seated Sit-to-Stands, 3 Pull-Ups/Ring Rows + 3 Knees to Elbows, or :45 of rope climb practice HSPU- Max UB Kipping, 3-5 Slow Negatives, 10 Seated DB Press Pistols- Band/rig-assisted, Pistols to bench/box Conditioning Complete as many rounds and reps as possible in 10 minutes of: 5 Chest-to-Bar Pull-Ups 10 Ring Dips 15 Wall Ball Shots (20/14 lbs)  Read more

CrossFit- 9:00 & 10:00am Yoga- 5:00pm Check out Eric and his amazing lockout! Conditioning In teams of 5, complete 3 sets each of: 30 Calorie Row 30 Burpees 30 Sit-Ups 30 Wall Ball Shots (20/14#) Teams get one erg and one Wall Ball. Teams establish an order and line up behind their erg, maintaining that order for the workout. Athletes may not move to the next station until the athlete in front of them has finished their reps.  Read more

Boot Camp- 8:00 & 9:00am CrossFit Kids- 9:00am Olympic Lifting- 10:00am Strongman Saturdays- 11:00am Open Gym- 10:00am-Noon Cris looking strong on his Deadlift this week!Read more

Matt got to work on his Sledge Hammer Swings during Strongman Saturday! Strength Snatch (Every 3 minutes, for 18 minutes (6 sets) of: 1.1.1) Rest 7-10 seconds between singles Conditioning Complete as many rounds and reps as possible in 7 minutes of: 40 Kettlebell Swings (24/16 kg) 30 Push Press (65/45 lbs) 20 Box Jumps (24″/20″) Please be mindful of light weights overhead on Push Press and don’t bail/drop bar from overhead. No less than 10-15 reps at a time for KBS or Push Press.  Read more

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) (Click here to go the Endurance WOD) Check out Jen crushing the Kettlebell Clean-and-Press from last week! Strength Four sets Bench Press (4-6 reps @ 20X1) Rest 60-90 seconds Single Arm Dumbbell Row (8-10 reps each arm @ 2111) Rest 60-90 seconds Conditioning Row 1000 Meters immediately followed by… Five rounds of: 20 Wall Ball Shots (20/14 lbs) 10 Ring Dips Aim to complete Wall Balls in no more than 2 sets each round. Keep it moving!Read more