Boot Camp- 8:00 & 9:00am Olympic Lifting- 10:00am Open Gym- 10:00am-Noon Here’s Jen just hanging out during Thursday’s WOD!Read more

Nicole worked on her weighted pistols during Thursday’s workout! Strength Deadlift (Building to heavy set of 2 reps) *Set 1 – 6 reps *Set 2 – 4 reps *Set 3 – 2 reps *Set 4 – 6 reps *Set 5 – 4 reps *Set 6 – 2 reps (Loading example – 315 x 6, 345 x 4, 375 x 2, 320 x 6, 350 x 4, 380 x 2) Second wave should increase slightly over the first waveRest 4 minutes between sets, and use that time to work on appropriate skill work on the rings – muscle-ups, ring dips, band assisted transitions, ring pull-ups, etc…. Conditioning Three rounds for time of: 20 Pull-Ups 40 Kettlebell Swings (24/16 kg) Aim to complete sets of KB Swings in no more than 2 sets each round.  Read more

 CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) Mobility- 5:30-7:00pm Please join us in welcoming yet another member to CFG, Hudson. Glad to have you here!   Skill/Conditioning 1 “Gymnastics Challenge” Complete as many reps as possible for each of the following: 2 Minutes of Muscle-Ups Rest 60 seconds 2 Minutes of Alternating Pistols with Kettlebell (24/16 kg) Rest 60 seconds 2 Minutes of Strict Handstand Push-Ups (or L-Seated DB Press) Rest 60 seconds 2 Minutes of Strict Supinated-Grip Chest-to-Bar Pull-Ups Rest 60 seconds 2 Minutes to establish a max effort L-Sit Hold (you only get one attempt to hold for as long as possible) We did this back on 1/21/16, if you’d like to reference your notes from that day. The folks who should worry about “scoring” this, should those who have the skills to perform most of the movements. Otherwise, view this as a great opportunity to improve...Read more

Mobility- 10:00-10:30am The Endurance Crew had a blast running with that beautiful view on Tuesday! Strength Bench Press (Build to heavy 1RM @ 20X1) * Set 1 – 60% of 1-RM x 3 reps * Set 2 – 75% of 1-RM x 2 reps * Set 3 – 85% of 1-RM x 1 rep * Set 4 – 90-95% of 1-RM x 1 rep * Set 5 – 101-103% of 1-RM x 1 rep * Set 6 (optional) – Exceed Set 5 weightRest 3 minutes between sets (use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions) Conditioning Complete as many rounds and reps as possible in 6 minutes of: 15 Burpees 10 Push Press (75/55 lbs) Challenge for today is to make it through each set of Push Press unbroken!  Read more

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG, not track) When Front Leaning Rest on the Rings just isn’t challenging enough for you, your wife helps out.   Conditioning Four sets of: Against a 4 minute running clock, complete: 25 Kettlebell Swings (32/24 kg) Run 400 Meters Double-Unders x Max Reps Rest 4 minutes between sets Athletes should have a minimum of 30 seconds each round to complete double-unders. There will be no modifications for DU’s today. All athletes should practice/work on doubles! Strength Three sets of: Single-Arm Dumbbell Row x 8-10 reps each @ 2111 Rest 60 seconds Side Plank x 45-60 seconds each side Rest 60 seconds  Read more