CrossFit Kids- 4:30pm Mobility- 5:00-7:00pm CrossFit Endurance- 5:30pm (at CFG) Julian w awesome form on his KB Swings!   Conditioning Every 8 minutes, for 40 minutes (5 sets) of: Run 800 Meters 12 Chest-to-Bar Pull-Ups or Strict Pull-Ups 12 Strict Handstand Push-Ups or L-Seated DB Press Track times for fastest and slowest set, aim to keep them as close in time as possible. Note movement modifications in comments.Read more

Dr. Dorian will be in on Wednesday 1.6.16   Heidi crushed Goblet Squats earlier this week in a Boot Camp class! Strength Back Squat (Build to a Heavy 1RM!) Every 2 minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 6 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 2 reps @ 85% *Set 4 – 2 reps @ 90% *Set 5 – 1 rep @ 95%followed by… Every 3 minutes, for 6 minutes (2 sets): Back Squat x 1 rep @ 101+% Conditioning Every 4 minutes, for 20 minutes (5 sets): 25 Wall Ball Shots (20/14 lbs) 50 Double-Unders Track your FASTEST and SLOWEST rounds in WODify. Try to stay consistent! Aim to complete Wall Balls in no more than 2 sets. Modification for Jump Rope will be 100 Single-UndersRead more

CrossFit Kids- 4:30pm Mobility- 5:00-7:00pm CrossFit Endurance- 5:30pm (at Track)   Mike G. starting off the year with his perfect Overhead Squats!   Conditioning Workout A. Five sets for max reps of: 30 Seconds of Muscle-Ups Rest 30 seconds 30 Seconds of Push-Ups (if this is a strong movement for you, loop a band around your back and pin it down with your hands to create a band-resisted push-up) Rest 30 seconds 30 Seconds of Toes to Bar Rest 30 seconds Modifications: Muscle-Ups- 3 Pull-Ups/Ring Rows, then 3 Dips = 1 Rep Toes to Bar- Pike Kip at Waist, Hanging Knee Raises, Laying Leg Raises Workout B. For time: Row 50 Calories 50 Kettlebell Swings (32/24 kg) Run 800 Meters If class has more than 15 athletes, have half begin on the Row, and half on the Run. Aim to complete the KB Swings in no more than 3-4 sets.Read more

Sarah is back at CFG! Strength Five sets Overhead Squat (Build to today’s heavy 3RM) Five sets of: Overhead Squat x 3 reps Rest as needed Build over the course of the five sets to today’s heavy triple Conditioning Complete as many rounds and reps as possible in 9 minutes of: 3 Hang Power Snatches (135/95 lbs) 6 Overhead Squats (135/95 lbs) 9 Burpees Over the Barbell 12 Pull-Ups Aim to complete the Hang Power Snatches and Overhead Squats in no more than 2 sets each round.Read more

CrossFit- 9:00 and 10:00am Yoga- 5:00pm   Katelyn had some fun on the climbing ropes during our skill day last week! Conditioning Workout A. In teams of three, with only one partner working at a time, complete 3 rounds each of: Row 500 Meters 8 Front Squats (225/155 lbs – from the ground) Track overall team time for all three partners to complete 3 rounds each, track weight used in comments section Followed immediately by… Workout B. In teams of three, with only one partner working at a time, complete 3 rounds each of: Row 500 Meters 8 Thrusters (135/95 lbs) Track overall team time for all three partners to complete 3 rounds each, track weight used in comments sectionRead more