CrossFit- 9:00am and 10:00am Yoga- 5:00pm   Devora looks great when that barbell goes up overhead!   Conditioning In teams of two, complete as many rounds and reps as possible in 30 minutes of: 400 Meter Run 30 Kettlebell Swings (32/24 kg) 20 Box Jump-Overs (24″/20″) Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 Kettlebell Swings, Partner A will perform 20 Box Jump-Overs, and Partner B will run 400 meters – and so on for 30 minutes. The run will count for 1 rep, meaning each round consists of 51 total reps.Read more

Remember the new schedule with Boot Camps now at 8 AND 9am on Saturdays and Olympic Lifting pushed back to 10am starts today! CrossFit Kids will still be held at 9am. Sarianna crushed Friday’s workout with Rowing and Thrusters!   Boot Camp- 8:00am and 9:00am CrossFit Kids- 9:00am Olympic Lifting- 10:00am  Read more

Check out Matt K. showing off his awesome Overhead Squats in his new shoes! Conditioning CrossFit Games Open 15.5 (Time) For Time: 27 Calorie Row 27 Thrusters, 95# / 65# 21 Calorie Row 21 Thrusters, 95# / 65# 15 Calorie Row 15 Thrusters, 95# / 65# 9 Calorie Row 9 Thrusters, 95# / 65# OR CrossFit Games Open 15.5 Scaled (Time) For Time: 27 Calorie Row 27 Thrusters, 65# / 45# 21 Calorie Row 21 Thrusters, 65# / 45# 15 Calorie Row 15 Thrusters, 65# / 45# 9 Calorie Row 9 Thrusters, 65# / 45#Read more

CrossFit Kids- 4:30pm Mobility- 5:00-7:00pm CrossFit Endurance- 5:30pm (at CFG) Julian w awesome form on his KB Swings!   Conditioning Every 8 minutes, for 40 minutes (5 sets) of: Run 800 Meters 12 Chest-to-Bar Pull-Ups or Strict Pull-Ups 12 Strict Handstand Push-Ups or L-Seated DB Press Track times for fastest and slowest set, aim to keep them as close in time as possible. Note movement modifications in comments.Read more

Dr. Dorian will be in on Wednesday 1.6.16   Heidi crushed Goblet Squats earlier this week in a Boot Camp class! Strength Back Squat (Build to a Heavy 1RM!) Every 2 minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 6 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 2 reps @ 85% *Set 4 – 2 reps @ 90% *Set 5 – 1 rep @ 95%followed by… Every 3 minutes, for 6 minutes (2 sets): Back Squat x 1 rep @ 101+% Conditioning Every 4 minutes, for 20 minutes (5 sets): 25 Wall Ball Shots (20/14 lbs) 50 Double-Unders Track your FASTEST and SLOWEST rounds in WODify. Try to stay consistent! Aim to complete Wall Balls in no more than 2 sets. Modification for Jump Rope will be 100 Single-UndersRead more