Boot Camp- 8:00 and 9:00am CrossFit Kids- 9:00am Olympic Lifting- 10:00am Open Gym- 10:00am-Noon CrossFit Open 16.3- 11:00am   Taner crushed his attempt at 16.3 on Friday!  Read more

Kristen got some prime real estate during the rowing workout on Thursday! Conditioning CrossFit Games Open 16.3 (AMRAP – Reps) AMRAP 7 minutes 10 power snatches 3 bar muscle-upsMen use 75 lb. Women use 55 lb. CrossFit Games Open 16.3 Scaled (AMRAP – Reps) AMRAP 7 Minutes 10 power snatches 5 jumping chest-to-bar pull-upsMen use 45 lb. Women use 35 lb. Strength Bench Press (4 sets of 5 reps) Goal is to increase weight each round and aim for today’s heaviest set of 5 reps. Use spotters! Rest 2 minutes between sets  Read more

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) Mobility- 5:30-7:00pm Paul was allll by himself at the 6am on Wednesday, so his squats were PERFECT!   Conditioning Every 5 minutes, for 30 minutes (6 sets): Row 500 Meters 5 Thrusters (115/75 lbs) 10 Burpees Over the Barbell Track fastest and slowest rounds Thrusters should be unbroken each round Core/Stability Work Five sets of: 45 seconds of Front-Leaning Rest on Rings Rest 15 seconds 45 seconds of Face-Up Chinese Planks Rest 75 secondsFor FLR on Rings, Hollow body For Chinese Plank, try to support only shoulders and heels Nothing to track hereRead more

Mobility- 10:00-10:30am Coach Emily showed us what a strong overhead lockout looks like on her seated strict press. Strength Back Squat (Build to today’s heavy 4RM) *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 – 4 reps @ 90+% Rest 2 minutes between sets. Conditioning For time: Row 1000 Meters immediately followed by…Five rounds of: 8 Ring Dips 10 Toes to Bar 12 Box Jump-Overs (24/20″) immediately followed by… Run 800 Meters In a class with more than 15 people, half start with the row, half start with the run. Modifications- Dips: Matador/Box Dips TTB: Hanging Knee Raises/Laying Leg RaisesRead more

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at the track) Tim Slater is good at snatching! He hit 200# for his last single on Monday! Strength Every 3 minutes, for 15 minutes (5 sets) Unsupported Seated Strict Press (6-8 reps @ 2111) Aim to increase weight each set and be sure to hold that lockout overhead for 1 second each rep. Use the time between sets to stretch calves and hip flexors. Conditioning Complete as many rounds and reps as possible in 10 minutes of: 10 Strict Handstand Push-Ups 10 Strict Pull-Ups 20 Russian Kettlebell Swings If you don’t have strict handstand push-ups yet, modify this to a L-Seated Strict Dumbbell Press with a weight that will be challenging to get 10 unbroken reps on the first set. For Strict Pull-Ups, modifications can be either a light kip, strict with bands, or ring rows. Russian Swings should be done in no more than...Read more