CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (At CFG this week!) Karl did an amazing job on workout 16.5 last Friday. Well done! Conditioning Every 6 minutes, for 30 minutes (5 sets): Run 400 Meters 12 Overhead Squats (155/105 lbs) 12 Chest-to-Bar Pull-Ups 12 Box Jump-Overs (24″/20″) Modification for OHS will be Front Squat Track fastest and slowest round times Strength Three rounds Supine Ring Rows (10-12 reps @ 2111) Be sure to pause for 1 second at the top and bottom of each rep Rest 60 seconds Face Down Chinese Planks (60 seconds) Rest 60 secondsRead more

Jeni had perfect lockouts during 16.5! Strength Four rounds Romanian Deadlift (6 reps @ 4011) Rest 30 seconds Supine Hamstring Curls with Medicine Ball (20 reps @ 11X0) Rest 30 seconds Nose to Wall Handstand Hold (60 seconds) Rest 30 seconds Conditioning Complete as many rounds and reps as possible in 8 minutes of: 12 Russian Kettlebell Swings (32/24 kg) 12 Alternating Reverse Lunges with Kettlebell Goblet Hold (32/24 kg) Aim to complete swings in no more than 2 sets each roundRead more

 CrossFit- 9:00 and 10:00am Yoga- CANCELLED Welcome to CFG, Leanna! She also completed every set of thrusters unbroken during Friday’s workout!   Conditioning Four sets for max reps of: 60 seconds of Rowing (for calories) Rest 60 seconds (while your partner rows if you have a teammate) 60 seconds of Jumping Squats (75/55 lbs) Rest 60 seconds 60 seconds of Strict Pull-Ups (any grip) Rest 60 seconds 60 seconds of Push-Ups (focus on good ROM) Rest 60 seconds Instead of focusing on “as many reps as possible” today, make the focus on deliberate movement! Less reps, but perfect form on every one.  Read more

Boot Camp- 8:00 and 9:00am CrossFit Kids- 9:00am Olympic Lifting- 10:00am Open Gym- 10:00am-Noon CrossFit Games Open Workout 16.5- 11:00am   Ron crushed 16.5 like an absolute boss!Read more

It’s the last week of the 2016 CrossFit Games Open! Boot Camp got to do Tire Flips this week before the blizzard hit! Conditioning CrossFit Games Open 14.5 and 16.5 (Time) For Time: 21 Thruster, 95#/65# 21 Bar Facing Burpees 18 Thruster, 95#/65# 18 Bar Facing Burpees 15 Thruster, 95#/65# 15 Bar Facing Burpees 12 Thruster, 95#/65# 12 Bar Facing Burpees 9 Thruster, 95#/65# 9 Bar Facing Burpees 6 Thruster, 95#/65# 6 Bar Facing Burpees 3 Thruster, 95#/65# 3 Bar Facing Burpees CrossFit Games Open 16.5 Scaled (Time) For Time: 21 Thruster, 65# /45# 21 Bar Facing Burpees 18 Thruster, 65# /45# 18 Bar Facing Burpees 15 Thruster, 65# /45# 15 Bar Facing Burpees 12 Thruster, 65# /45# 12 Bar Facing Burpees 9 Thruster, 65# /45# 9 Bar Facing Burpees 6 Thruster, 65# /45# 6 Bar Facing Burpees 3 Thruster, 65# /45# 3 Bar Facing Burpees  Read more