CrossFit- 9:00-10:00am Yoga- 5:00pm Marc and Pat got to warm up with some “Hot Lava” during Saturday’s Boot Camp class! Conditioning In teams of two, alternate tasks to complete as many rounds and reps as possible in 24 minutes of: 10 Alternating Dumbbell Snatch (55/35#) 10 Chest to Bar Pull-Ups 200 Meter Sprint Aim to complete pull-ups in no more than 3 sets.  Read more

Boot Camp- 8:00 and 9:00am CrossFit Kids- 9:00am Olympic Lifting- 10:00am Open Gym- 10:00am-Noon Marta and Vicki love working out together, and it shows!Read more

How did those 500m repeats treat you all, yesterday? Strength Back Squat (1RM Test Day!) *Set 1 – 5 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ 85% *Set 4 – 2 reps @ 90% *Set 5 – 1 rep @ 95% *Set 6 – 1 rep @ 101+% OPTIONAL – 1 rep @ 103-105% PLEASE use spotters when going for heavy 1RM attempts. Let’s hit some PRs! Rest 2-3 minutes between sets Conditioning Complete rounds of 21, 15 and 9 reps of: 135/95 lb Front Squat Toes to Bar Take no more than 3 sets to get through any set of either FS or TTB  Read more

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) Mobility- 5:30-7:00pm Doing Seated Dumbbell Press on Wednesday was fun, huh? Strength Halting Clean-Grip Deadlift (Every two minutes, for 20 minutes (10 sets)) 4 reps each round: Power Position, Shoulder in Line with Bar + Clean Pull + Power Clean + Clean Build over the course of the ten sets, keeping the focus on perfect positioning – especially in the first pull. Conditioning Two sets for times of: Row 500 Meters Rest 5 minutes Aim to keep the times close, don’t crash and burn!  Read more

Mobility- 10:00-10:30am B worked on his mobility with some overhead KB lunges! Strength Four sets Seated Overhead Press w Dumbbells (10-12 reps @ 2011) Neutral Grip Rest 45-60 seconds Strict Supinated Grip Pull-Up (8-10 reps) If Bands don’t work, complete reps of DB Bicep Curls Rest 45-60 seconds Bent Over Row (6-8 reps) Rest 45-60 seconds Band Pull-Aparts (20 reps @2011) Standing variation, simply put in notes what color band is used Rest 45-60 seconds Conditioning Complete as many rounds and reps as possible in 6 minutes of: Dumbbell Man-Makers (50/35#) Push-Up, Power Clean, Push Press = 1 round  Read more