Dr. Dorian will be in at 4:45pm on Wednesday, 9.16.15!   On the week of her 3-year CrossFit Anniversary, Tayler got her first ever band-assisted Bar Muscle-Up! Congrats! Strength Clean and Jerk (15 minutes and build to today’s 1RM Clean and Jerk) When “Clean and Jerk” is listed, assume it is meant to be a Squat Clean and Split Jerk. Conditioning Complete as many rounds and reps as possible in 15 minutes of: Ground to Overhead x 10 reps (135/95 lbs) 100 Meter Run Burpee Pull-Ups x 10 reps 100 Meter Run If athletes cannot perform unassisted pull-ups, they should complete 10 burpees away from the rig, then 10 reps of their pull-up modifications.Read more

CrossFit Kids- 4:30pm Mobility- 5:00-7:00pm CrossFit Endurance- 5:30pm (at track) Simon did the Tough Mudder this past weekend. THREE TIMES! He completed 2 laps on Saturday, 1 on Sunday > Total numbers were just under 35 miles; 7,500+ ascent/descent; 57 obstacles up at Snowmass. Great job, Simon!   Strength Four sets Front Squat (Halting Front Squats x 4-6 reps @ 31X1) Rest 2-3 minutes between working sets   Conditioning Three sets for max reps of: 60 seconds Wall Ball (20/14#) 60 seconds Rest 60 seconds Push-Ups 60 seconds Rest 60 seconds Box Jump Overs (24/20″) 60 seconds RestRead more

Courtney is strong!   Skill Work Three sets, not for time, of: Bar Muscle-Ups x 3-5 reps Kettlebell or Dumbbell Snatch x 5-7 reps each arm Double-Unders x 30-40 reps Modifications: Muscle-Up- 5 Pull-Ups/Rows + 5 Dips Snatches- Switch between Muscle and Power if athlete knows both Double Under- 45 seconds of DU work   Conditioning Three rounds for time of: 20 Kettlebell Swings (24/16 kg) 15 Pull-Ups 400 Meter Run Aim to complete KB Swings unbroken Complete Pull-Ups in 3 sets or less each roundRead more

    Reminder that Yoga starts Sunday night this week (9.13.15) at 5:00pm at CFG! Another tattoo for the fifth week of the “Who is that” game! Hint: athlete may be upside down!   Conditioning In teams of two, with only one person working at a time, complete: 100 Burpees 200 Kettlebell Swings (24/16kg) 300 Squats 600 Meter Run* 300 Squats 200 Kettlebell Swings (24/16kg) 100 Burpees *Both teammates will run at the same time, but the first partner to complete the run cannot start the squats until their teammate returns.Read more

Boot Camp: 8am Olympic Lifting: 9am CrossFit Kids: 9am   Pat with his dumbbell lockouts on Thursday, looking good!Read more