CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) Mobility- 5:30-7:00pm Paul was allll by himself at the 6am on Wednesday, so his squats were PERFECT!   Conditioning Every 5 minutes, for 30 minutes (6 sets): Row 500 Meters 5 Thrusters (115/75 lbs) 10 Burpees Over the Barbell Track fastest and slowest rounds Thrusters should be unbroken each round Core/Stability Work Five sets of: 45 seconds of Front-Leaning Rest on Rings Rest 15 seconds 45 seconds of Face-Up Chinese Planks Rest 75 secondsFor FLR on Rings, Hollow body For Chinese Plank, try to support only shoulders and heels Nothing to track hereRead more

Mobility- 10:00-10:30am Coach Emily showed us what a strong overhead lockout looks like on her seated strict press. Strength Back Squat (Build to today’s heavy 4RM) *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 – 4 reps @ 90+% Rest 2 minutes between sets. Conditioning For time: Row 1000 Meters immediately followed by…Five rounds of: 8 Ring Dips 10 Toes to Bar 12 Box Jump-Overs (24/20″) immediately followed by… Run 800 Meters In a class with more than 15 people, half start with the row, half start with the run. Modifications- Dips: Matador/Box Dips TTB: Hanging Knee Raises/Laying Leg RaisesRead more

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at the track) Tim Slater is good at snatching! He hit 200# for his last single on Monday! Strength Every 3 minutes, for 15 minutes (5 sets) Unsupported Seated Strict Press (6-8 reps @ 2111) Aim to increase weight each set and be sure to hold that lockout overhead for 1 second each rep. Use the time between sets to stretch calves and hip flexors. Conditioning Complete as many rounds and reps as possible in 10 minutes of: 10 Strict Handstand Push-Ups 10 Strict Pull-Ups 20 Russian Kettlebell Swings If you don’t have strict handstand push-ups yet, modify this to a L-Seated Strict Dumbbell Press with a weight that will be challenging to get 10 unbroken reps on the first set. For Strict Pull-Ups, modifications can be either a light kip, strict with bands, or ring rows. Russian Swings should be done in no more than...Read more

Ann rocked the Thrusters during her 5am attempt at Jackie last week! Strength Snatch (Every 90 seconds, for 15 minutes (10 sets)) Aim to increase weight each set, and keep weights between 70-95% of 1RM Conditioning Five rounds for time of: 5 Power Snatches (115/75 lbs) 10 Overhead Walking Lunges (115/75 lbs) 30 Double-Unders Snatches should be “medium” weight Lunges may be done “in-place”, but aim to complete in no more than 2 sets each round DU Modification- 60 Single-UndersRead more

CrossFit- 9:00 and 10:00am Yoga- 5:00pm Laura attacked her first “Jackie” on Thursday!   Conditioning Five sets for max reps of: 60 seconds of Rowing (for calories) 60 seconds of Burpees 60 seconds of Box Jumps (24″/20″) Rest 60 seconds Tackle this in teams of 3-4, one teammate following the preceding on the top of each minute.Read more