CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) Mobility- 5:30-7:00pm Doing Seated Dumbbell Press on Wednesday was fun, huh? Strength Halting Clean-Grip Deadlift (Every two minutes, for 20 minutes (10 sets)) 4 reps each round: Power Position, Shoulder in Line with Bar + Clean Pull + Power Clean + Clean Build over the course of the ten sets, keeping the focus on perfect positioning – especially in the first pull. Conditioning Two sets for times of: Row 500 Meters Rest 5 minutes Aim to keep the times close, don’t crash and burn!  Read more

Mobility- 10:00-10:30am B worked on his mobility with some overhead KB lunges! Strength Four sets Seated Overhead Press w Dumbbells (10-12 reps @ 2011) Neutral Grip Rest 45-60 seconds Strict Supinated Grip Pull-Up (8-10 reps) If Bands don’t work, complete reps of DB Bicep Curls Rest 45-60 seconds Bent Over Row (6-8 reps) Rest 45-60 seconds Band Pull-Aparts (20 reps @2011) Standing variation, simply put in notes what color band is used Rest 45-60 seconds Conditioning Complete as many rounds and reps as possible in 6 minutes of: Dumbbell Man-Makers (50/35#) Push-Up, Power Clean, Push Press = 1 round  Read more

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (At CFG this week!) Karl did an amazing job on workout 16.5 last Friday. Well done! Conditioning Every 6 minutes, for 30 minutes (5 sets): Run 400 Meters 12 Overhead Squats (155/105 lbs) 12 Chest-to-Bar Pull-Ups 12 Box Jump-Overs (24″/20″) Modification for OHS will be Front Squat Track fastest and slowest round times Strength Three rounds Supine Ring Rows (10-12 reps @ 2111) Be sure to pause for 1 second at the top and bottom of each rep Rest 60 seconds Face Down Chinese Planks (60 seconds) Rest 60 secondsRead more

Jeni had perfect lockouts during 16.5! Strength Four rounds Romanian Deadlift (6 reps @ 4011) Rest 30 seconds Supine Hamstring Curls with Medicine Ball (20 reps @ 11X0) Rest 30 seconds Nose to Wall Handstand Hold (60 seconds) Rest 30 seconds Conditioning Complete as many rounds and reps as possible in 8 minutes of: 12 Russian Kettlebell Swings (32/24 kg) 12 Alternating Reverse Lunges with Kettlebell Goblet Hold (32/24 kg) Aim to complete swings in no more than 2 sets each roundRead more

 CrossFit- 9:00 and 10:00am Yoga- CANCELLED Welcome to CFG, Leanna! She also completed every set of thrusters unbroken during Friday’s workout!   Conditioning Four sets for max reps of: 60 seconds of Rowing (for calories) Rest 60 seconds (while your partner rows if you have a teammate) 60 seconds of Jumping Squats (75/55 lbs) Rest 60 seconds 60 seconds of Strict Pull-Ups (any grip) Rest 60 seconds 60 seconds of Push-Ups (focus on good ROM) Rest 60 seconds Instead of focusing on “as many reps as possible” today, make the focus on deliberate movement! Less reps, but perfect form on every one.  Read more