Coach Emily warming up before one of her events at the competition she did a few weeks ago! Strength High Hang Clean + Hang Clean + Clean (Every two minutes, for 20 Minutes (10 sets)) Start at around 40% of 1RM, and aim to increase weight each round as long as form and technique allow. Cleans should be done as Squat Cleans. Conditioning Row 500 Meters for Time When the clock reaches 4 minutes… 30 Dumbbell Man-Makers for TimeNote two separate times – e.g., 1:34/4:20 (65 lb DBs) Dumbbell Man-Makers- Push-Up, Row, Row, Squat Clean Thruster Rx Weight- 55/35# Track weight used in commentsRead more

CrossFit- 9:00 and 10:00am Yoga- 5:00pm   Fun group for our 9:00am Boot Camp!   Conditioning A. Complete as many rounds and reps as possible in 6 minutes of: 10 Pull-Ups 15 Push Press (115/75 lbs) 20 Kettlebell Swings (24/16 kg) Rest 4 minutes, and when the clock reaches 10:00 complete the following… B. Complete as many reps as possible in 6 minutes of: Row 1000 Meters Max Reps of Burpees Over the Erg Rest 4 minutes, and when the clock reaches 20:00 complete the following… C. Complete as many reps as possible in 6 minutes of: Run 800 Meters 20 Toes to Bar Max Reps of Push-UpsRead more

Boot Camp- 8:00 and 9:00am CrossFit Kids- 9:00am Olympic Lifting- 10:00am Open Gym- 10:00am-Noon   Lisa got after squats this week!Read more

Coach Avery making sure the Weighted Pull-Ups were all over the bar! Strength A. Dumbbell Walking Lunge (Every 2 minutes, for 10 minutes (5 sets)) 20-22 Walking Lunges (32/24 kg KBs in each hand) Remember this one from last time? Goal is to either go heavier today, or take two extra steps per set. B. Bench Press (Every 3 minutes, for 15 minutes (5 sets)) Bench Press x 3-5 reps Goal is to establish today’s 5-RM. C. Three sets of: Single-Arm DB Row x 8-10 reps each @ 2111 Rest 45 seconds Hollow Holds/Rocks x 60 seconds Rest 45 secondsRead more

CrossFit Kids- 4:30pm Mobility- 5:30-7:00pm CrossFit Endurance- 5:30pm (at CFG) Lara, Laura, and Laura hung out during pull-ups! Strength High Hang Snatch + Hang Snatch + Snatch (Every 2 minutes, for 20 minutes (3 total reps)) Build over the course of the 10 sets to something heavy for today Conditioning Three rounds for time of: Run 400 Meters 10 Deadlifts (275/185 lbs) 20 Ring Dips Modifications- Deadlift- Complete each set of 10 in no more than 2 sets, but challenge yourself Dips- Matador or Box DipsRead more