CrossFit Kids- 4:30pm Mobility- 5:30-7:00pm CrossFit Endurance- 5:30pm (at the gym) Brent and Jamie working on hollow rocks together… husband and wife goals!   Conditioning A. Every minute, on the minute, for 30 minutes: Minute 1 – 30 Double-Unders -OR- 40 seconds of Double-Under technique work if you’re still perfecting your DUs Minute 2 – 10 Burpees Minute 3 – 15 Kettlebell Swings (24/16kg) Aim to find a weight where KB Swings can be unbroken B. Death by Wall Balls (2x) (Time) Complete two wall balls the first minute… 4 the second minute, 6 the third, and so on… There will be a 15 minute time cap on this workoutRead more

Mobility- 10:00-10:30am Lisa and Ira had fun on the Clean Complex we got into on Monday! Strength Front Squat (Build to heavy set of 4) *Set 1 – 5 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ 80% *Set 4 – 2 reps @ 85% *Set 5 – 1 rep @ 90% *Set 6 – 1 rep @ 95% *Set 7 – 4 reps @ as heavy as possible Rest 2 minutes between sets Conditioning Complete as many rounds and reps as possible in 12 minutes of: Run 200 Meters 12 Back Squats (135/95 lbs – taken from the floor) PLEASE be careful moving weight from floor onto back. If this cannot be done safely, take bar from rack for Back Squat. For athletes who would like to take bar from the ground, a coach will need to watch one rep done safely!Read more

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at the GYM) Air Marshall rocked his Man-Makers (aka Character Builders) during a brutal Monday workout!   Skill Work Two sets of: 60 Seconds of Muscle-Ups Rest 60 seconds 60 Seconds of Alternating Pistols with Kettlebell (24/16 kg) Rest 60 seconds 60 Seconds of Strict Handstand Push-Ups (or L-Seated DB Press) Rest 60 seconds 60 Seconds of Strict Supinated-Grip Chest-to-Bar Pull-Ups Rest 60 seconds 60 Seconds of L-Sit Hold (try to accumulate 30-40 seconds within the minute) Rest 60 secondsNo need to log reps, but keep pushing through the full 60 seconds of work. Conditioning Every minute, on the minute, for 9 minutes (3 sets each) for max reps: Minute 1 – 30 seconds of Toes to Bar Minute 2 – 30 seconds of Double Unders Minute 3 – 30 seconds of Ring Dips Add up total reps over all 9 minutes If Single-Unders,...Read more

Coach Emily warming up before one of her events at the competition she did a few weeks ago! Strength High Hang Clean + Hang Clean + Clean (Every two minutes, for 20 Minutes (10 sets)) Start at around 40% of 1RM, and aim to increase weight each round as long as form and technique allow. Cleans should be done as Squat Cleans. Conditioning Row 500 Meters for Time When the clock reaches 4 minutes… 30 Dumbbell Man-Makers for TimeNote two separate times – e.g., 1:34/4:20 (65 lb DBs) Dumbbell Man-Makers- Push-Up, Row, Row, Squat Clean Thruster Rx Weight- 55/35# Track weight used in commentsRead more

CrossFit- 9:00 and 10:00am Yoga- 5:00pm   Fun group for our 9:00am Boot Camp!   Conditioning A. Complete as many rounds and reps as possible in 6 minutes of: 10 Pull-Ups 15 Push Press (115/75 lbs) 20 Kettlebell Swings (24/16 kg) Rest 4 minutes, and when the clock reaches 10:00 complete the following… B. Complete as many reps as possible in 6 minutes of: Row 1000 Meters Max Reps of Burpees Over the Erg Rest 4 minutes, and when the clock reaches 20:00 complete the following… C. Complete as many reps as possible in 6 minutes of: Run 800 Meters 20 Toes to Bar Max Reps of Push-UpsRead more