CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at track) Jackie looked strong during her DB Snatches during Sunday’s workout! Strength Four sets of: Good Mornings x 6 reps @ 3011 Rest 30 seconds Supine Hamstring Curls with Medicine Ball x 20 reps @ 11X0 Rest 30 seconds Banded Hip Bridges x 25 reps https://www.youtube.com/watch?v=RTOLKAtNLzQ Rest 30 seconds Only line to track will be the Good Mornings (6 reps @ 3011) As long as form allows, feel free to add weight each round Conditioning Every 5 minutes, for 15 minutes (3 sets): 15 Pull-Ups 30 Push-Ups 45 Air Squats Complete each set as quickly as possible and note times for each. No crash and burn!  Read more

Congrats to these 12 CFGers for completing the Ragnar SoCal this weekend. Their relay ran 190 miles from Huntington Beach to Coranado Island! Skill/Gymnastics Work Every 2 minutes, for 18 minutes: Station 1- Minutes 1-2, 7-8 & 13-14: Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps (OR Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps) Station 2- 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) Station 3- Minutes 5-6, 11-12 & 17-18: 45-60 seconds of L-Sit or L-Sit Progression with BoxesModifications- S1- 5 rounds of 3 Pull-Up/Ring Rows and 3 Dips S2- Seated DB Press (on floor) S3- Knee Raise Hold Conditioning Every 3 minutes, for 15 minutes (5 sets): Row 250 Meters 10 Burpee Box Jump-Overs  (24″/20″) Track FASTEST and SLOWEST rounds!...Read more

CrossFit- 9:00-10:00am Yoga- 5:00pm Marc and Pat got to warm up with some “Hot Lava” during Saturday’s Boot Camp class! Conditioning In teams of two, alternate tasks to complete as many rounds and reps as possible in 24 minutes of: 10 Alternating Dumbbell Snatch (55/35#) 10 Chest to Bar Pull-Ups 200 Meter Sprint Aim to complete pull-ups in no more than 3 sets.  Read more

Boot Camp- 8:00 and 9:00am CrossFit Kids- 9:00am Olympic Lifting- 10:00am Open Gym- 10:00am-Noon Marta and Vicki love working out together, and it shows!Read more

How did those 500m repeats treat you all, yesterday? Strength Back Squat (1RM Test Day!) *Set 1 – 5 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ 85% *Set 4 – 2 reps @ 90% *Set 5 – 1 rep @ 95% *Set 6 – 1 rep @ 101+% OPTIONAL – 1 rep @ 103-105% PLEASE use spotters when going for heavy 1RM attempts. Let’s hit some PRs! Rest 2-3 minutes between sets Conditioning Complete rounds of 21, 15 and 9 reps of: 135/95 lb Front Squat Toes to Bar Take no more than 3 sets to get through any set of either FS or TTB  Read more