Christmas Week Schedule: Thursday 12/24 – Last class will be 12:00 noon, no afternoon/evening classes Friday 12/25 – CLOSED Saturday 12/26 – 8am Boot Camp, 9am CrossFit Kids, NO Olympic Weightlifting   Jeni had her Split Jerks on POINT during the 1RM session on Tuesday! Skill Work/Gymnastics Every 2 minutes, for 18 minutes: Minutes 1-2, 7-8 & 13-14: Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps (OR Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps) Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters (use partner assist or Handstand Wall Runs if you don’t have handstand walks yet) Minutes 5-6, 11-12 & 17-18: Strict Toes to Bar x 5-8 reps @ 3111 Modifications: – Ring Row + Box Dip (3 of each) – Wall Climb Hold or Elevated Feet Plank Hold – Strict Hanging Knee Raise of Laying...Read more

There will be NO CrossFit Kids OR Endurance on Tuesday 12.22.15 Mobility is ON from 5:00-7:00pm, however! Christmas Week Schedule: Thursday 12/24 – Last class will be 12:00 noon, no afternoon/evening classes Friday 12/25 – CLOSED Saturday 12/26 – 8am Boot Camp, 9am CrossFit Kids, NO Olympic Weightlifting Steve is back, and his squat form looks as good as ever. His daughter must have taught him how to squat! Strength Split Jerk (Build to today’s heavy single) Take 10 minutes to practice Jerk Footwork and Jerk Technique Drills Followed immediately by… Every two minutes, for 10 minutes (5 sets): Jerk x 1 rep Conditioning Three sets for max reps of: 60 seconds of Ground to Overhead (155/105 lbs) 60 seconds of Box Jumps (24/20″) 60 seconds of Rest Singles on the Ground to Overhead are absolutely allowed, but they should be quick singles. Keep moving! It is preferred that athletes step...Read more

Boy lunged like a champ during the Thursday workout!   Strength 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… One set of: Back Squat x Max Unbroken Reps @ 87% (athletes are allowed only one full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)   Conditioning 40 Wall Ball Shots 400 Meter Run 40 Burpees 400 Meter Run 40 Wall Ball ShotsRead more

CrossFit- 9:00 and 10:00am Yoga- 5:00pm Any guesses on who rocks these awesome socks at CFG?! Conditioning Four rounds for max reps of: 60 seconds of Kettlebell Swings (32/24 kg) Rest 60 seconds 60 seconds of Push-Ups Rest 60 seconds 60 seconds of Box Jump-Overs (24″/20″) Rest 60 seconds 60 seconds of Push Press (115/75 lbs) Rest 60 seconds Perform in teams of two, one partner working for the full 60 seconds, then resting and supporting their teammate for 60 seconds. Track scores individually.Read more

The 6am crew getting after it. Shane and Zane, and Jeni and Joni!! Boot Camp- 8:00am Olympic Lifting- 9:00am CrossFit Kids- 9:00amRead more