CrossFit- 9:00 and 10:00am Yoga- 5:00pm Best buddies just hanging out before class! Conditioning In teams of two, with only one person working at a time, complete: 100 Kettlebell Swings (32/24 kg) 400 Meter Run* 100 Barbell Thrusters (45 lbs) 400 Meter Run 80 Burpees 400 Meter Run 100 Barbell Thrusters 400 Meter Run 100 Kettlebell Swings *Both athletes perform the run at the same time. Break up reps however teams see fit. Partners do not have to use same weight.Read more

Who else had fun riding the Assault Bikes on Thursday?!   Boot Camp- 8:00 and 9:00am Olympic Lifting- 10:00am Open Gym- 10:00am-NoonRead more

This throwback picture comes from the Grand Opening WOD at the old space FOUR years ago! You’ve got Tom, Jess, Ryan, AND Greg! Strength Front Squat (Track the final set of 3 reps) *Set 1 – 3 reps @ 65% *Set 2 – 2 reps @ 75% *Set 3 – 1 reps @ 80% *Set 4 – 3 reps @ 85% *Set 5 – 2 rep @ 90% *Set 6 – 1 rep @ 95% *Set 7 – 3 reps @ as heavy as possible Rest 2 minutes between sets. Conditioning Five sets for max reps of: 30 seconds of Ring Dips Rest 30 seconds 30 seconds of Box Jumps (24″/20″) Rest 30 seconds 30 seconds of Alternating Dumbbell Snatch (55/35#) Rest 90 seconds Modifications for Ring Dips- Matador/Box DipsRead more

CrossFit Kids- 4:30pm Mobility- 5:30-7:00pm CrossFit Endurance- 5:30pm (at CFG) Did anyone else feel like Mary after the Wednesday workout?! Strength Push Press (5 sets of 3 reps @11X1) Rest 2-3 minutes between sets Conditioning In teams of 3, complete as many rounds and reps as possible in 15 minutes of: 20 Calories of Assault Bike or Rowing 10 Dumbbell Push Press (30/50#) As soon as the Assault Bike/Concept 2 is available, the next teammate jumps on and starts his/her 20 cals. There are 30 reps per round. Each PERSON who completes 20 and 10 = 1 Rd. So, if each person on a team of 3 completes 2 rounds, their team score will be 6 rounds.Read more

 Mobility- 10:00-10:30am Pat with that strong form during halting clean-grip deadlifts!   Conditioning Every 5 minutes, for 30 minutes (6 sets): Run 400 Meters 20 Russian Kettlebell Swings (heavy) 40 Double-Unders – Swings should be done in no more than 3 sets each round – DU modification will be 80 single-unders – Track fastest and slowest rounds Cash-Out Two sets of: Hawaiian Squat x 90 seconds each side Prone Plank x 60 seconds Rest as needed between movements and rounds – Hawaiian Squat- https://www.youtube.com/watch?v=Ya7sdSAt1Hg – Prone plank- on forearms v/s handsRead more