Boot Camp- 8:00 & 9:00am CrossFit Kids- 9:00am Olympic Lifting- 10:00am Strongman Saturday- 11:00am Open Gym- 10:00am-Noon Ann looking strong during one of our brutal workouts this week!Read more

As we head into the weekend, don’t forget about our Yoga class at 5pm on Sundays! It’s a great way to start the week! Strength Pause Front Squat (Four sets of 6 reps @ 31X1) Rest 3 minutes All four sets should be heavy, working sets. Conditioning Against a 10-minute running clock, complete the following: Row 1000 Meters immediately followed by… As many rounds and reps as possible of: 40 Double-Unders 30 Wall Ball Shots (20/14 lbs) 20 Ring Dips Modifications- DUs- 80 Singles WBs- Done in no more than 3 sets Dips- Matador, Box Score only counts AMRAP, row is simply buy-in  Read more

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) (Click here to go the Endurance WOD) Pete getting after it with our awesome view! Strength Six sets High Hang Snatch + Hang Snatch + Snatch (3-Position Snatch (High Hang, Mid-Thigh, Floor) Try to hang onto the bar for reps 1 and 2. Drop and reset before rep 3. Rest 2-3 minutes Build over the course of the six sets. Conditioning Complete as many rounds and reps as possible in 7 minutes of: 7 Overhead Squats (135/95 lbs) 7 Box Jumps (24″/20″) 7 Toes to Bar Overhead squats should be completed in no more than 2 sets each round Accessory Work – ONLY complete if time allows! Three sets Supine Ring Row x 10 reps @ 2111 Rest 30 seconds Hollow Holds x 40-60 seconds Rest 30 seconds  Read more

Let’s make it another awesome night at Endurance! 5:30pm at the gym Conditioning 800m Run Then… 100 KB Swings (32/24kg) 10 Burpees each time you rest Then… 800m RunRead more

Mobility- 10:00-10:30am Mike looking GOOOOD on his KB Swings! Strength Power Clean (Every 2 minutes, for 20 minutes (10 sets): 1.1) Rest 10 seconds between singles, and build to today’s heavy over the course of the ten sets Conditioning In teams of two, alternate sets to complete four each of: 3 Hang Power Cleans 2 Alternating Reverse Lunges 1 Shoulder to Overhead Run 400 Meters Choose the heaviest load you can successfully complete without dropping the barbell. If you complete the entire workout without dropping the barbell on the complex, hit Rx! Log weight used in comments!  Read more