CrossFit Kids- 4:30pm Mobility- 5:30-7:00pm CrossFit Endurance- 5:30pm (at CFG) Brad crushed his Dumbbell Squat Clean and Jerks from Tuesday’s workout! Strength Back Squat (Track set of 8 reps) *Set 1 – 5 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ 80% *Set 4 – 2 reps @ 85% *Set 5 – 1 rep @ 90% *Set 6 – 8 reps @ 75-85% Rest 2 minutes between sets. Conditioning Every minute, on the minute, for 16 minutes: Odd Minutes: 6 Front Squats (135/95 lbs) + 6 Pull-Ups Even Minute: 30 seconds of Rowing for Calories (start the row at 15 seconds into the minute…finishing at 45 seconds) Track total number of Calories over all 8 sets (reps) In comments, track weight used for Front Squats, which should be done unbroken (bar pulled from the floor) Pull-ups don’t need to be unbroken, but find...Read more

 Mobility- 10:00-10:30am Stacy getting ready for that next set of Power Cleans!   Conditioning Every 4 minutes, for 24 minutes (6 sets), for times: Run 400 Meters 10-12 Burpee Box Jump-Overs (24″/20″) Workout is 6 rounds long, we are only tracking 2 of the 6 rounds: Your fastest and your slowest Mobility/Cool-Down 10-15 Minutes of Focused Mobility Work Identify greatest areas of need and work with coaches on mobility work that will best address those areas. *Not Optional 🙂Read more

CrossFit Kids- CANCELLED CrossFit Endurance- 5:30pm (at track) It makes the coaches happy seeing athletes actively working on strengthening their shoulder before and after class! Strength Power Clean (Every minute, on the minute, for 12 minutes) Power Clean x 1 rep *Set 1 – 60% *Set 2 – 65% *Set 3 – 70% *Set 4 – 75% *Set 5 – 80% *Set 6 – 85% *Sets 7-12 – 85+% Conditioning Three rounds for time of: 10 Dumbbell or Kettlebell Hang Clean & Jerks (55/35#) 50 Double-Unders Dumbbell Hang Cleans should be to a full squat Double-Under modifications will be 100 Single-Unders Accessory Work Three sets of: Single-Arm Dumbbell Row x 8 reps @ 2111 Rest 60 seconds Planks x 45-60 seconds Rest 60 secondsRead more

This past weekend, Sarah and Danny Mazur competed in the Tuff Love Competition in Boulder. It was Sarah’s first-ever CrossFit competition, and out of 56 teams, they finished Third in one of their 4 events. Great job, you two! Strength Every four minutes, for 16 minutes (4 sets): Weighted Pull-Ups x 1-2 reps At the top of the next minute… 30 Seconds of Strict Pull-Ups for Max Reps At the top of the next minute… 20 Walking Lunges with Overhead Plate Carry (45/25 lbs) Weighted Pull-ups (Track heaviest set of 2) Strict Pull-Up (Track largest number of reps in 30-second period) Conditioning 10 Renegade Rows (45/25 lbs) 20 Calorie Row 30 Kettlebell Swings (32/24 kg) 400 Meter Run Renegade Row Hold Plank, Left Row + Right Row = 1KB Swings do not have to be unbroken, but find a heavy weight that can be done with proper formRead more

The Super Bowl is this Sunday (2.7.16), and Yoga will be held at 12:00 Noon INSTEAD OF 5:00pm this weekend. CrossFit- 9:00 and 10:00am Yoga- 12:00-1:00pm   A huge congrats from the CFG to three of our members in their rowing competition yesterday. Birddog PRd his 2,000m Row by pulling a 6:43! Mike G. and Scott placed first and second place, respectively, in their 500m categories. Mike pulled a 1:27.4, and Scott pulled a 1:28.3, a new PR! Great job, gentlemen! Conditioning In teams of three, complete five rounds each, for max reps, of: Station A: 100 Meter Farmer’s Carry Station B: Push-Ups Station C: Wall Ball Shots Only one partner may occupy each station; partners rotate as a group as soon as their teammate complete the 100 meter farmer’s carry. Time cap: 25 minutesRead more