CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) Mobility- CANCELLED! When planking isn’t challenging enough, Kristy has her friends add weight to her back! Strength Power Clean (Five sets of 1.1.1) Aim to increase weight each round Rest 10 seconds between singles Rest 3-4 minutes between sets Conditioning Three sets of: Against a 2-minute running clock, complete as many rounds and reps as possible of: 5 Burpees 5 Ground to Overhead (155/105 lbs) Rest two minutes between sets and pick up where you leave off after each set. Report total rounds and reps performed. Ground to Overhead can be done in singles, but not be heavy enough to miss.  Read more

Mobility will be CANCELLED this week Kelly Cubed!! Skill Work/Strength Every 2 minutes, for 12 minutes (2 sets of each): Station 1 – Alternating Pistols x 20 reps (or pistol progressions x 4-6 reps each leg) Station 2 – Freestanding Handstand Hold x 45-60 seconds accumulated (or Handstand Progression x 45-60 seconds) Station 3 – L-Pull-Ups x 6-8 reps @ 21X1Modifications: Pistols- Athletes still learning these, consider the box pistol progression/modification Handstand Hold- Regular Handstand Hold/Wall Climb Hold Pull-Ups- Supinated grip as strict as possible or L-sit  work from the hang Conditioning Athletes who have Handstand Push-Ups, Pistols, and Unassisted Pull-Ups should complete Mary. Otherwise, complete Cindy, and get ready for Memorial Day Murph! Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats OR Mary (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15 Pull-ups  Read more

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at track) The PVC Crew was out in full effect for Sunday’s workout! Strength Deadlift (Build to today’s 3RM @20X0) Deadlift x 3 reps (with PERFECT posture and mechanics) @ 20X0 tempo * Set 1 – 50% of possible 3-RM x 5 reps * Set 2 – 75% of possible 3-RM x 3 reps * Set 3 – 85% of possible 3-RM x 2 reps * Set 4 – 90-95% of possible 3-RM x 1 rep * Set 5 – Test 3-RM * Set 6 (optional) – Exceed Set 5 weight for 3-RM Rest exactly 3 minutes between lifts (Candle sticks in between) Conditioning Three rounds for time of: 400 Meter Run 10 Dumbbell Man-Makers (50/30#) Order- push-up, row left, row right, power clean, push press  Read more

When you and your best friend at the gym are “Two Peas in a WOD” Strength Push Jerk (Take 15min to build to a heavy 1RM) Technique is the number one priority during this session. If athletes can successfully complete a rep while landing with arms locked out, weight may be increased. Conditioning Complete as many rounds and reps as possible in 7 minutes of: 7 Toes to Bar 14 Wall Ball Shots (20/14#) The goal is to complete each movement set unbroken for as long as possible. If wall ball weight won’t present a challenge to the more advanced athletes, Rx+ this one. Remember… unbroken is the goal!  Read more

CrossFit- 9:00 & 10:00am Yoga- 5:00pm Welcome to CFG, Tracey!   Conditioning In teams of two, with one person working at a time, complete: 50 Dumbbell Power Cleans (50/30 lbs) 800 Meter Run (400 Meters each) 50 Dumbbell Front Squats (50/30 lbs) 800 Meter Run (400 Meters each) 50 Shoulder to Overhead (50/30 lbs) 800 Meter Run (400 Meters each)Read more