Check out the Jims getting after some Junkyard Dogs on Friday of last week! Strength Push Press (15 Minutes to build to today’s heavy 1RM) Aim to complete 3-4 “heavy” attempts in the 15 minutes Conditioning Complete as many rounds and reps as possible in 20 minutes of: 6 Strict Handstand Push-Ups 12 Kettlebell Swings (24/16 kg) 30 Double-Unders Modifications: Strict HSPUs- Kipping HSPUs are OK, otherwise, switch to heavy Seated DB Press. No negatives today. DUs- 60 Single-UndersRead more

CrossFit- 9:00 and 10:00am Yoga- 5:00pm   Camilla crushed day 1 of the Winter WOD Fest Competition yesterday! Great job on your Handstand Push-Ups!   Conditioning In teams of two, complete as many rounds and reps as possible in 30 minutes of: 400 Meter Run 20 Pull-Ups 30 Wall Ball Shots (20/14 lbs.) Keep moving on those Wall Balls, aim to complete 30 reps in only 2 sets each round!Read more

Boot Camp- 8:00 and 9:00am CrossFit Kids- 9:00am Olympic Lifting- 10:00am Open Gym- 10:00am-Noon   Jay is getting stronger every day. Looking good!Read more

Guys, Boots is back! Make sure you welcome him back if you see him around! Conditioning 8 rounds, only tracking 2 of them Every 4 minutes, for 32 minutes (8 sets): Row 250 Meters 5 Power Cleans (155/105 lbs) 10 Shoulder to Overhead (155/105 lbs) Track Fastest AND Slowest round, aim to hold consistent times. Cleans can be singles, but rest should be short. Shoulder to Overhead should be completed in no more than 2-3 sets.Read more

CrossFit Kids- 4:30pm Mobility- 5:30-7:00pm (30 minute later start) CrossFit Endurance- 5:30pm (at CFG) Leslie w the strong lockout overhead!   Conditioning Workout A. “Gymnastics Challenge” (AMRAP – Reps) Complete as many reps as possible for each of the following: 2 Minutes of Muscle-Ups Rest 60 seconds 2 Minutes of Alternating Pistols with Kettlebell (24/16 kg) Rest 60 seconds 2 Minutes of Strict Handstand Push-Ups (or L-Seated DB Press) Rest 60 seconds 2 Minutes of Strict Supinated-Grip Chest-to-Bar Pull-Ups Rest 60 seconds 2 Minutes to establish a max effort L-Sit Hold (you only get one attempt to hold for as long as possible) Score will be the following: Reps of Muscle-Ups + Reps of Pistols (L = 1, R = 2) + Reps of HSPU + Reps of Pull-Ups + Seconds of L-Sit Hold (10 seconds = 10 reps)Modifications: Muscle-Ups- 3 PUs/Rows + 3 Dips = 1 Pistols- Rig for support,...Read more