Boot Camp- 8:00 & 9:00am CrossFit Kids- 9:00am Olympic Lifting- 10:00am Katy with her perfect push jerks during Thursday’s workout!  Read more

Tim is kind of strong! Strength Four sets Front Squat (3-5 Reps) Rest 10 seconds Aim for 5 reps each set Tall Box Jumps (1.1.1.1.1) Rest 5-7 seconds between singles Rest 3 minutes between rounds Aim to increase height each round, note highest jumps (inches) in comments Conditioning Row 1000 Meters immediately followed by, Three rounds of: 15 Thrusters (95/65 lbs) 30 Double-Unders Row buy-in should be 85-95% effort to where athlete can finish and get right to barbell. Don’t sprint. Aim to complete Thrusters in no more than 2 sets every round.  Read more

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) Mobility- CANCELLED! When planking isn’t challenging enough, Kristy has her friends add weight to her back! Strength Power Clean (Five sets of 1.1.1) Aim to increase weight each round Rest 10 seconds between singles Rest 3-4 minutes between sets Conditioning Three sets of: Against a 2-minute running clock, complete as many rounds and reps as possible of: 5 Burpees 5 Ground to Overhead (155/105 lbs) Rest two minutes between sets and pick up where you leave off after each set. Report total rounds and reps performed. Ground to Overhead can be done in singles, but not be heavy enough to miss.  Read more

Mobility will be CANCELLED this week Kelly Cubed!! Skill Work/Strength Every 2 minutes, for 12 minutes (2 sets of each): Station 1 – Alternating Pistols x 20 reps (or pistol progressions x 4-6 reps each leg) Station 2 – Freestanding Handstand Hold x 45-60 seconds accumulated (or Handstand Progression x 45-60 seconds) Station 3 – L-Pull-Ups x 6-8 reps @ 21X1Modifications: Pistols- Athletes still learning these, consider the box pistol progression/modification Handstand Hold- Regular Handstand Hold/Wall Climb Hold Pull-Ups- Supinated grip as strict as possible or L-sit  work from the hang Conditioning Athletes who have Handstand Push-Ups, Pistols, and Unassisted Pull-Ups should complete Mary. Otherwise, complete Cindy, and get ready for Memorial Day Murph! Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats OR Mary (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15 Pull-ups  Read more

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at track) The PVC Crew was out in full effect for Sunday’s workout! Strength Deadlift (Build to today’s 3RM @20X0) Deadlift x 3 reps (with PERFECT posture and mechanics) @ 20X0 tempo * Set 1 – 50% of possible 3-RM x 5 reps * Set 2 – 75% of possible 3-RM x 3 reps * Set 3 – 85% of possible 3-RM x 2 reps * Set 4 – 90-95% of possible 3-RM x 1 rep * Set 5 – Test 3-RM * Set 6 (optional) – Exceed Set 5 weight for 3-RM Rest exactly 3 minutes between lifts (Candle sticks in between) Conditioning Three rounds for time of: 400 Meter Run 10 Dumbbell Man-Makers (50/30#) Order- push-up, row left, row right, power clean, push press  Read more