Please note Schedule CHANGES to Olympic Lifting and Open Gym due to Nutrition Seminar this Saturday (1.16.16)! Boot Camp and CrossFit Kids will be held at their regularly-scheduled times. Boot Camp- 8:00am and 9:00am CrossFit Kids- 9:00am Olympic Lifting- Noon Open Gym- Noon-2:00pm Four Jens in one class?! We missed Jen #5 who came to the next one, too! Strength High Hang Snatch + Hang Snatch (10 sets of 2 reps) Every 2 minutes, for 20 minutes (10 sets): High Hang Snatch + Hang Snatch Build over the course of the 10 sets to something heavy for today. Try to squat all reps Conditioning Three rounds for time of: 5 Bar Muscle-Ups (or 10 Strict Chest-to-Bar Pull-Ups) 10 Deadlifts (275/185 lbs) 50 Double-Unders Modifications: MUs- If not doing muscle-ups, keep movements as strict as possible DLs- Aim to complete each set in more than 2 sets DUs- 100 Single-UndersRead more

Friendly reminder that the Shoulder Seminar is Thursday Night (1.14.16) at 6:30pm here at CFG! CrossFit Kids- 4:30pm Mobility- 5:00-7:00pm CrossFit Endurance- 5:30pm (at CFG) Nicole and Jeff having some fun doing Dumbbell Rows together. Strength Take 10 minutes to practice Jerk Footwork and Jerk Technique Drills Followed immediately by… Split Jerk (Build to today’s heavy single.) Every two minutes, for 10 minutes (5 sets): Jerk x 1 rep Conditioning Three rounds for time of: 15 Push Press (135/95 lbs) 15 Strict Pull-Ups 30 Double-Unders Modifications: – Aim to complete all Push Press in no more than 2 sets – Pull-Ups or variations should be as strict as possible, including ring rows – 60 Single-UndersRead more

In one of his first classes here at CFG, Matt has got his form down! Strength Dumbbell Walking Lunge (5 sets of 20 steps, every 2 minutes) Every 2 minutes, for 10 minutes (5 sets): 20 Walking Lunges (32/24 kg KBs in each hand)Aim to keep heaviest weight possible for all 5 sets, not just increase every round. Bench Press (5 sets of 6 reps, every 3 minutes) Every 3 minutes, for 15 minutes (5 sets): Bench Press x 4-6 reps Conditioning Three sets of: Single-Arm DB Row x 8 reps each @ 2111 Rest 45 seconds Hollow Holds/Rocks x 60 seconds Rest 45 seconds Track heaviest weight used for DB Rows Please stick to only 45 seconds rest between movementsRead more

CrossFit Kids- 4:30pm Mobility- 5:00-7:00pm CrossFit Endurance- 5:30pm (at the track)   Liz and Nichole were almost outfit twinsies on Monday!   Conditioning In teams of three, perform three rounds each for time of: Row 800 Meters Run 400 Meters 20 Toes to Bar Teammates roll through this in congo-line fashion, jumping onto the Concept 2 erg as soon as the teammate in front of them is off and has begun the 400 meter run. Standard modifications for Toes to Bar. The “Team” time is when the third partner finishes their final Toes to Bar.Read more

Rumor has it we might be hitting a Deadlift Cycle now… Let’s go! Nicole looks strong with her overhead lockouts! Strength Deadlift (5 set of 6 reps) Five sets of 6 reps Rest 2-3 minutesBuild load over the course of the five sets. Conditioning Christine (Time) 3 Rounds for time: 500m Row 12 Deadlifts, bodyweight 21 Box Jumps, 20″ Aim to complete DLs in no more than 2 setsRead more