Boot Camp- 8:00 & 9:00am CrossFit Kids- 9:00am Olympic Lifting- 10:00am Open Gym- 10:00am-Noon Allie with her awesome kettlebell swing form!Read more

Brad and Brad had never met until this week, but now they’re buds!   Strength Three rounds Deadlift (6-8 reps @ 20X1) Please control last rep down to the ground. Rest 20 seconds Kettlebell Swing (Heaviest possible unbroken 20 Reps) Rest 3 minutes Conditioning Row 1000 Meters 25 Thrusters (95/65 lbs) 25 Toes to Bar 100 Double-Unders 25 Toes to Bar 25 Thrusters Thrusters should be done in more than 3 sets each round of 25 reps. Toe to Bar Modification: Piked Kip, Hanging Knee Raise, or Laying Leg Raise Double-Under Modification: 200 Single-Unders  Read more

CrossFit Kids- CANCELED CrossFit Endurance- 5:30pm (at CFG) Mobility- 5:30-7:00pm Handstand walking was a big success on Wednesday for some of our athletes!   Conditioning Workout #1 Complete as many rounds and reps as possible in 8 minutes of: 8 Strict Handstand Push-Ups or L-Seated Dumbbell Presses 8 Strict Supinated-Grip Pull-Ups Modifications- Seated Press Banded Strict Supinated Grip Pull-Ups or Supinated Grip Ring RowsRest 4 minutes, and then… Workout #2 Complete as many rounds and reps as possible in 6 minutes of: 15 Ring Push-Ups 15 Box Jump-Overs (24″/20″) Modifiations- Regular Push-Ups or Knee Push-Ups Box Step-OversRest 4 minutes, and then… Workout #3 Complete as many calories as possible in 4 minutes of: Concept 2 Rower 1 calorie = 1 Rep If rowers are all in use, feel free to use Assault Bike!    Read more

Mobility- 10:00-10:30am Riley’s little bro came in to cheer her on during the last few minutes of her workout! Skill/Gymnastics Work Every 2 minutes, for 18 minutes (3 Rounds): A- Minutes 1-2, 7-8 & 13-14: Muscle-Ups x Max Reps in 45 seconds (OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps) B- Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters (use partner assist or Handstand Wall Runs if you don’t have handstand walks yet) C- Minutes 5-6, 11-12 & 17-18: L-Sit Hold x 45 seconds accumulated timeModifications: A- 3 Pull-Up AND 3 Dip Negatives B- Inverted holds for :45, Standing DB Press for 10-12 unbroken reps C- Feel free to switch between hands above and below shoulders between rounds Conditioning Against a 3 minute running clock, complete: 400 Meter Run or Row Wall Ball Shots x Max reps Rest 3 minutes Repeat for...Read more

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at track) Katie crushed the 5-minute Capacity Test on Monday!   Strength Three rounds Bench Press (4-6 reps @ 20X1) Rest 60-90 seconds Single Arm Dumbbell Row (15-20 reps @ 10X0) Rest 60-90 seconds Conditioning Complete as many rounds and reps as possible in 15 minutes of: 20 Kettlebell Swings (24/16 kg) 10 Single Arm Kettlebell Press (24/16 kg – 5 each arm) 300 Meter Run Aim to use one kettlebell for both swings and press, meaning for some, the swings may be lighter than usual based on shoulder strength for press. Swings should be in 2 sets or less.  Read more