Boot Camp- 8:00 and 9:00am CrossFit Kids- 9:00am Olympic Lifting- 10:00am Open Gym- 10:00am-Noon   Lisa got after squats this week!Read more

Coach Avery making sure the Weighted Pull-Ups were all over the bar! Strength A. Dumbbell Walking Lunge (Every 2 minutes, for 10 minutes (5 sets)) 20-22 Walking Lunges (32/24 kg KBs in each hand) Remember this one from last time? Goal is to either go heavier today, or take two extra steps per set. B. Bench Press (Every 3 minutes, for 15 minutes (5 sets)) Bench Press x 3-5 reps Goal is to establish today’s 5-RM. C. Three sets of: Single-Arm DB Row x 8-10 reps each @ 2111 Rest 45 seconds Hollow Holds/Rocks x 60 seconds Rest 45 secondsRead more

CrossFit Kids- 4:30pm Mobility- 5:30-7:00pm CrossFit Endurance- 5:30pm (at CFG) Lara, Laura, and Laura hung out during pull-ups! Strength High Hang Snatch + Hang Snatch + Snatch (Every 2 minutes, for 20 minutes (3 total reps)) Build over the course of the 10 sets to something heavy for today Conditioning Three rounds for time of: Run 400 Meters 10 Deadlifts (275/185 lbs) 20 Ring Dips Modifications- Deadlift- Complete each set of 10 in no more than 2 sets, but challenge yourself Dips- Matador or Box DipsRead more

Mobility- 10:00-10:30am Katy showed off her perfect Push Press lockout on Monday!   Strength Three sets of: Weighted Pull-Ups x 2-3 reps Rest 30 seconds Strict Pull-Ups x Max reps Rest 3 minutes Weighted Pull-ups (Track heaviest set of 3 reps) If unassisted/weighted pull-ups are not possible, leave this section blank. Simply find most challenging variation to only get 3 reps. Strict Pull-Up (Track largest set of “Strict” Pull-Ups) Find a modification where athlete can aim for 3-5 reps minimum Conditioning Four sets for max calories/reps of: 60 seconds of Double Unders Rest 60 seconds 60 seconds of Rowing for Calories Rest 60 seconds 60 seconds of Burpee Box Jump-Overs (24″/20″) Rest 60 seconds On the Jump Rope station, today is a day where athletes CAN “struggle” through Double-Unders, counting all successful reps. Otherwise, cut single-under reps in half for reps to go towards “total”. (Example: 60 singles = 30 reps)Read more

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at Track)   Nice work on your KB Swings, Kat!   Strength Back Squat (Track heavy set of 10 reps) *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 – 10 reps @ 70-80% Rest 2 minutes between sets. Conditioning Every minute, on the minute, for 6 minutes: 6 Thrusters (115/75 lbs) 6 Burpees Over the Barbell If you fail to complete your round within the 60 seconds, continue and finish it in the following 60 second period, then wait until the top of the next minute to jump back in on schedule. Aim to pick a weight where athlete can complete thrusters unbroken every time.Read more