Boy lunged like a champ during the Thursday workout!   Strength 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… One set of: Back Squat x Max Unbroken Reps @ 87% (athletes are allowed only one full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)   Conditioning 40 Wall Ball Shots 400 Meter Run 40 Burpees 400 Meter Run 40 Wall Ball ShotsRead more

CrossFit- 9:00 and 10:00am Yoga- 5:00pm Any guesses on who rocks these awesome socks at CFG?! Conditioning Four rounds for max reps of: 60 seconds of Kettlebell Swings (32/24 kg) Rest 60 seconds 60 seconds of Push-Ups Rest 60 seconds 60 seconds of Box Jump-Overs (24″/20″) Rest 60 seconds 60 seconds of Push Press (115/75 lbs) Rest 60 seconds Perform in teams of two, one partner working for the full 60 seconds, then resting and supporting their teammate for 60 seconds. Track scores individually.Read more

The 6am crew getting after it. Shane and Zane, and Jeni and Joni!! Boot Camp- 8:00am Olympic Lifting- 9:00am CrossFit Kids- 9:00amRead more

Lisa looked SO strong on her first day, EVER, of doing Back Squat! Great job! Conditioning Athletes today will do one of two versions of the workout listed below. If HSPU (with up to 2 ab-mats) are possible, complete the “Rx’d” version. If not, the “Scaled” version with Push Press and Cleans should be completed. For classes larger than 15 people, a “Seated DB Press” will take the place of the “Push Press”, simply note that in the comments. WORKOUT A- CrossFit Games Open 15.4 (AMRAP – Reps) 8-Minute ARMAP of: 3 Handstand Push-ups 3 Cleans, 185#/125# 6 Handstand Push-ups 3 Cleans, 185#/125# 9 Handstand Push-ups 3 Cleans, 185#/125# 12 Handstand Push-ups 6 Cleans, 185#/125# 15 Handstand Push-ups 6 Cleans, 185#/125# 18 Handstand Push-ups 6 Cleans, 185#/125# 21 Handstand Push-ups 9 Cleans, 185#/125# Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3...Read more

Here’s Martha with that awesome lockout on her Overhead Reverse Lunges! Strength Part A- Weighted Pull-ups (12 minutes to build to 1RM Strict Weighted Pull-Up) (Any grip of your choice – supinated, mixed or pronated are all acceptable) When the clock hits 12 minutes… Part B- Strict Pull-Up (Max reps in 3 minutes) Complete as many reps as possible in 3 minutes of: Strict Pull-Ups (any grip)Note two scores: best successful 1-RM in first 12 minutes, and number of reps achieved in the 3 minutes – and if comfortable doing so, also add your current bodyweight.E.g.: Part A- 88 lbs Part B- 43 reps, BW = 160 lbs. Conditioning Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1 reps for time of: Ring Dips Chest-to-Bar Pull-Ups Standard modifications for Dips AND Pull-UpsRead more