Anteus with awesome dumbbell snatches! Conditioning Partners alternate whole rounds for time and complete four rounds each of: Row 250 Meters Kettlebell or Dumbbell Single-Arm Push Press (24/16kg) x 5 reps each arm Goblet Squats (24/16kg) x 10 reps Run 300 Meters Partner A completes 250 meters, Single-Arm Press x 10 total reps, Goblet Squats x 10 reps, and a 300 meter run while Partner B rests; Partner B starts on the row as soon as Partner A completes the 300 meter run.  Read more

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) (Click here to go to the Endurance WOD) Big Jim putting on an L-Sit Clinic from gymnastics day last week! Strength Every 3 minutes, for 15 minutes (5 sets): 20 Dumbbell Walking Lunges (heavy) 20/15 Ring Dips List modification used, if any, and how sets were broken up in comments Conditioning In teams of two, alternating after full rounds, complete 10 rounds total (5 rounds each) for time of: 20 Kettlebell Swings (24/16 kg) 15 Wall Ball Shots (20/14 lbs)Read more

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30 (at CFG) A little Assualt Bike action during an Endurance class! Warm-Up Ankle Rolls 10 Kips on Rig/Ring Rows/Pull-Ups* 1 minute Jump Rope 10 Scorpions 45 minute Jump Rope 10 Burpees 30 minute Jump Rope 10 Plow-to-Straddle** 15 minute Jump Rope 10 Squats *Whatever YOU need to do to get ready for pull-ups **Seated, go from wide-legged forward fold to feet over back of your head)   WOD Murph-ish 400m Run* 30 Squats 20 Push Ups 10 Pull Ups 400m Run 30 Squats 20 Push Ups 10 Pull Ups 400m Run 30 Squats 20 Push Ups 10 Pull Ups 400m Run 30 Squats 20 Push Ups 10 Pull Ups *If you did the track WOD on Tuesday, think about your pacing on these 400s! Be as consistent as possible.  If you didn’t do the track WOD on Tuesday, still think about running your 400s...Read more

Mobility: 10:00-10:30am That’s a lot of people whose name begins with the letter “J” in one class! Strength Every 2 minutes, for 20 minutes (5 sets of each): Station 1 – Shoulder Press Station 2 – Toes to Bar (Nothing to track for TTB. Use time to practice variations and new modifications, where appropriate.) Shoulder Press (3-5 reps @ 20X1) If you make 5 reps, increase the load until you establish a strong 3RM for today. Goal is to start with 5, and end with strong set of 3 reps!   Conditioning Complete as many rounds and reps as possible in 8 minutes of: 10 Thrusters (115/85 lbs) 15 Pull-Ups 50 Double-Unders Thrusters should be done in more than 2 sets Single-Under Modification = 100 reps  Read more

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at Bell Middle School Track) (Click here to go to the Endurance WOD) Emily looking strong with her Bulgarian Split Squats!   Strength Every 2 minutes, for 20 minutes (5 sets of each): Station 1 – Power Clean Station 2 – Weighted Pull-Ups Power Clean (1.1.1.1) Rest 10 seconds between singles Weighted Pull-ups (2-3 reps @ 21X0) Conditioning Three rounds for time of: 10 Power Cleans (155/105 lbs) 10 Burpee Box Jumps (24″/20″)  Read more