CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) Mobility- 5:30-7:00pm Kirstin performed perfect Single Arm Rows during Wednesday’s long Strength session! Strength 4 rounds Push Press (3-5 reps) Rest 90 seconds Weighted Pull-ups (Strict 3-5 reps) Rest 90 seconds Conditioning 800 Meter Partnered Farmer’s Carry Teams of two must move as much weight as possible 800 meters in a farmer’s carry. Every time the weight touches the ground or partners change roles (from working to resting), each partner must perform 5 burpees upon returning to the gym at the half-way and finish. Note weight carried in each in commentsRead more

Mobility- 10:00-10:30am Look at all of these handsome Matts! Strength Five sets of: Back Squat x 10 reps @ 30X0 Rest 30 seconds Single Arm Dumbbell Rows x 10 reps each arm @ 2111 Rest 30 seconds Heavy Kettlebell Swings x 10 reps Rest 30 seconds Dumbbell Shoulder Press x 10 reps @ 20X1 Rest 2 minutesRead more

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at track) Jo, who has been working for years on this, got her first strict pull-up on Monday! Congrats!! Strength 3-Position Clean (Every 2 minutes, for 16 minutes (8 sets)) High Hang, Mid-Thigh, and then from the Floor Aim to hang onto the bar for first two, then drop and reset for third Conditioning In 12 minutes, complete as many ladders as possible from 1 to 5 reps of Hang Power Clean, with approximately 75% of your 1-RM Power Clean Every time the barbell hits the floor, perform 5 Push-Ups Example – Perform 1 Hang Power Clean, drop the barbell, perform 5 push-ups and rest as needed; then perform 2 Hang Power Cleans, drop the bar, perform 5 push-ups and rest as needed; then perform 3 Hang Power Cleans, drop the bar, perform 5 push-ups and rest as needed; etc…up to 5 Hang Power...Read more

Go, Codi, Go! Strength Weighted Pull-ups (Build to heavy 1RM) In six attempts or less, find your 1-RM Weighted Pull-Up (or most challenging possible 1-rep). Rest at least 3-4 minutes between attempts over 80% of your potential 1-RM Palms Away, No Chin-Ups Conditioning Complete as many reps as possible in 7 minutes of: 3 Thrusters (95/65 lbs.) 3 Pull-Ups 6 Thrusters 6 Pull-Ups 9 Thrusters 9 Pull-Ups 12 Thrusters 12 Pull-Ups 15 Thrusters 15 Pull-Ups…. Be sure to pace earlier rounds and break larger rounds into smaller, short sets. Try not to crash in the first 3 minutes!Read more

CrossFit- 9:00 & 10:00am Yoga- 5:00pm Jeffery got to spend some time practicing hang power cleans.   Conditioning In teams of three, alternating partners after every completed round, complete as many rounds and reps as possible in 30 minutes of: 20 Kettlebell Swings (24/16 kg) 15 Push-Ups 10 Pull-Ups  Read more