We’re glad to have you at CFG, Julia! Welcome to the crew. Strength Dumbbell Walking Lunge (Four sets of 20 steps @ 20X0) Rest 60 seconds between sets *NOTE – If you think this will be easy, you’re not working with heavy enough weights. Make each set very challenging. Conditioning In teams of two, with only one person working at any time, complete as many rounds and reps as possible in 20 minutes of: 200 Meter Row 10 Burpees One partner completing the row   + burpees = 1 Round = 11 reps  Read more

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) Mobility- 5:30-7:00pm Kelly has been wanting to get featured on the blog for a while now, here you go! Strength Every 2 minutes, for 20 minutes (10 sets): 3 Snatch Lift Offs + Snatch (4 reps per round) For the snatch lift off, you’ll emulate your snatch start, raising the barbell only to the mid-knee, then pause slightly before returning it to the ground – work on perfect positioning during that first phase of the lift Build in loads over the course of the 10 sets from approximately 60-90% of your 1-RM Snatch. Conditioning Every 6 minutes, for 18 minutes (3 sets), for times: 135/95 lb. Hang Power Snatch x 10 reps 24″/20″ Box Jump Overs x 20 reps Run 400 Meters Hang Power Snatches should be done in no more than 2 sets each round  Read more

Mobility- 10:00-10:30am Ron has improved his overhead mobility so much. Check out those overhead lunges! Strength Five sets of: Weighted Pull-Up x 2-3 reps @ 21X0 Rest 60 seconds Front-Leaning Rest on Rings x 60-90 seconds Rest 60 seconds Weighted Pull-ups Most difficult variation of pull-ups should be chosen, ideally feet to not touch ground inbetween reps. Front Leaning Rest Video https://www.youtube.com/watch?v=CWiVS8iwybI Conditioning In teams of two, alternate rounds to complete five sets each for time of: 10 Pull-Ups 15 Wall Ball Shots (20/14#) 30 Double-Unders Find appropriate modifications where each round can be done fairly quickly. DU modification- 60 SU  Read more

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at track) Robin looked strong working those Hang Squat Cleans on Monday! Strength Every 3 minutes, for 15 minutes (5 sets): Bench Press x 3-5 reps @ 20X1 Rest 20 seconds Heavy Kettlebell Swings x 15-20 reps (Russian or American Depending on athlete) Bench Press (Track heaviest set of 5 reps @ 20X1) Kettlebell Swing (Track heaviest set of 20 reps) Note in comments if swings were Russian Conditioning Complete as many rounds and reps as possible in 10 minutes of: 10 Dumbbell Snatch (50/35#) 100 Meter Run 10 Ring Dips (or 5 Muscle-Ups (Bar or Ring)) 100 Meter Run Dessert Single Arm Dumbbell Row (2 set of 8-10 reps @ 2111) Rest as needed  Read more

Our resident Chiropractor is bigger and stronger than yours!   Strength Five rounds Front Squat (2-4 reps @ 20X1) Rest 20 seconds Pull-ups (10-15 reps as quickly as possible) Reps are designed to be Chest-To-Bar, or most difficult variation possible Rest 3-4 minutes   Conditioning Complete rounds of 15, 12 and 9 reps for time of: 135/95 lb. Hang Squat Cleans Burpees Over the Barbell Aim to compete each “round” of Hang Squat Clean in no more than 3 setsRead more