Boot Camp- 8:00 and 9:00am CrossFit Kids- 9:00am Olympic Lifting- 10:00am Open Gym- 10:00am-Noon CrossFit Games Open Throwdown (16.2)- 11:00am   Dan the Beard picked a spot with awesome lighting for his PR of Jackie on Thursday!Read more

Good luck on 16.2, everyone! Please remember to log your scores into WODify.   Aside from the wind, there were some pretty beautiful moments during our Wednesday run workout!   Conditioning CrossFit Games Open 16.2 (AMRAP – Reps) 4-Minute AMRAP + Bonus Time of: 25 Toes To Bar 50 Double Unders Squat Cleans* *Round 1 – 15 @ 135# / 85# *Round 2 – 13 @ 185# / 115# *Round 3 – 11 @ 225# / 145# *Round 4 – 9 @ 275# / 175# *Round 5 – 7 @ 315# / 205# Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish. CrossFit Games Open 16.2 Scaled (AMRAP – Reps) 4-Minute AMRAP + Bonus Time of: 25 Hanging Knee Raises 50 Single Unders Squat Cleans* *Round 1 – 15 @ 95# / 55# *Round 2 – 13 @ 115# / 75#...Read more

CrossFit Kids- 4:30pm CrossFit Endurance- CANCELLED Mobility- 5:30-7:00pm Pigeon stretch all around! Strength If you’re using assistance, use the same level of assistance for every set. Strict Pull-Up (Max reps, only one set) Palms away Rest 90 seconds Strict Mixed-Grip Pull-Up (Max reps, only one set) Rest 90 seconds Strict Supinated Grip Pull-Up (Max reps, only one set) Palms in Conditioning Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups World Record in this event is 5:04! Empty bar to be used for Thrusters, please set it down on the ground quietly after sets.Read more

Mobility- 10:00-10:30am Welcome to CFG, Bob and Tracy! Skill Work Three sets (12 minutes) of: 30 seconds of Muscle-Ups or Ring Dips Rest 30 seconds 30 seconds of Toes to Bar Rest 30 seconds 30 seconds of L-Sit or L-Sit Progression Rest 90 secondsNothing to track here, simply work on the most challenging variation of each movement possible. Conditioning Every 5 minutes, for 25 minutes (5 sets) for times: Run 400 Meters 25 Push-Ups Track fastest and slowest roundsRead more

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at track) Eric is back! Welcome back to CFG, friend. Strength Front Squat (Build to today’s heavy 2RM) *Set 1 – 4 reps @ 65% *Set 2 – 3 reps @ 75% *Set 3 – 2 reps @ 80% *Set 4 – 3 reps @ 85% *Set 5 – 2 reps @ 90% *Set 6 – 1 rep @ 95% *Set 7 – 2 reps @ as heavy as possible Rest 2 minutes between sets. Conditioning Three rounds for time of: 30 Wall Ball Shots (20/14#) 20 Burpees 10 Box Jump-Overs (24/20″) Aim to complete Wall Balls in no more than 3 sets each roundRead more