Sending a huge congrats to Leanna, who won GOLD in the 75kg class at the USPA Colorado State Championships. We’re proud of you! Strength Split Jerk (Every 2 minutes, for 20 minutes (10 sets): 1 rep) Suggested loading per set (by %): 70, 75, 80, 80, 85, 85, 90, 90, 95, 95 Goal is to establish perfect footwork and mechanics. Conditioning Complete as many rounds and reps as possible in 12 minutes of: 6 Ground to Overhead (135/95 lbs) 12 Alternating Overhead Reverse Lunges (135/95 lbs) 12 Ring Dips Ground to Overhead can be done as singles. Aim to complete Lunges in no more than 2 sets. Modifications for Dips- Matador or Box Dip  Read more

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) Mobility- 5:30-7:00pm The excitement when your “Row-ling” partner gets a great score!   Conditioning Every 8 minutes, for 40 minutes (5 sets) of: Run 800 Meters 21 Kettlebell Swings (24/16 kg) 12 Pull-Ups Track fastest and slowest rounds Swings should be completed in no more than 2-3 sets. Pull-Up variations should be completed in no more than 3 sets. Core Work Hawaiian Squats x 8-10 reps per side Hollow Body Hold/Rocks x 45-60 seconds Link for Hawaiian Squats- https://www.youtube.com/watch?v=Ya7sdSAt1Hg  Read more

Mobility- 10:00-10:30am Clif gets back into town, and immediately crushes his hamstring curls with the med ball. Welcome back, sir! Strength Every 90 seconds, for 30 minutes (5 sets of each station): Station 1 – Front-Foot Elevated Split Squat with DBs x 6 reps each leg @ 3111 Station 2 – Strict Handstand Push-Ups or L-Seated DB Press x 10-12 reps @ 2111 Station 3 – Supine Ring Row x 10-12 reps @ 2111 Station 4 – Reverse Snow Angels x 15-20 reps (slow and controlled) Only track the weight used on the Split Squat Front-Foot Elevated Split Squat (6 reps each leg @ 3111) Skill/Core Work Three sets of: Nose-to-Wall Handstand Hold x 45-60 seconds Rest 30 seconds Couch Stretch x 90 seconds each leg Rest 30 seconds  Read more

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at track) Jackie looked strong during her DB Snatches during Sunday’s workout! Strength Four sets of: Good Mornings x 6 reps @ 3011 Rest 30 seconds Supine Hamstring Curls with Medicine Ball x 20 reps @ 11X0 Rest 30 seconds Banded Hip Bridges x 25 reps https://www.youtube.com/watch?v=RTOLKAtNLzQ Rest 30 seconds Only line to track will be the Good Mornings (6 reps @ 3011) As long as form allows, feel free to add weight each round Conditioning Every 5 minutes, for 15 minutes (3 sets): 15 Pull-Ups 30 Push-Ups 45 Air Squats Complete each set as quickly as possible and note times for each. No crash and burn!  Read more

Congrats to these 12 CFGers for completing the Ragnar SoCal this weekend. Their relay ran 190 miles from Huntington Beach to Coranado Island! Skill/Gymnastics Work Every 2 minutes, for 18 minutes: Station 1- Minutes 1-2, 7-8 & 13-14: Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps (OR Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps) Station 2- Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters (use partner assist or Handstand Wall Runs if you don’t have handstand walks yet) Station 3- Minutes 5-6, 11-12 & 17-18: 45-60 seconds of L-Sit or L-Sit Progression with BoxesModifications- S1- 5 rounds of 3 Pull-Up/Ring Rows and 3 Dips S2- Seated DB Press (on floor) S3- Knee Raise Hold Conditioning Every 3 minutes, for 15 minutes (5 sets): Row 250 Meters 10 Burpee Box Jump-Overs  (24″/20″) Track FASTEST and SLOWEST rounds!...Read more