REMINDER: Sunday Skillz is this Sunday 10.25.15 from 11:00am to 12:00pm! CrossFit- 9:00 and 10:00am Yoga- 5:00pm   Week 11 of the “Who Is This” Game gives you the chance to guess who “lost” their second barbell collar while loading up their weight!   In teams of two, with only one person working at a time, complete: 100 Kettlebell Swings (32/24 kg) 400 Meter Run* 100 Barbell Thrusters (45 lbs) 400 Meter Run 80 Burpees 400 Meter Run 100 Barbell Thrusters 400 Meter Run *Both athletes perform the run at the same time.Read more

Young Judson PR’d his Sled Drag this week. I guess it runs in the family with these guys!   Boot Camp- 8:00am Olympic Lifting- 9:00am CrossFit Kids- 9:00amRead more

Mike and Joni just hanging out, like only CrossFit Couples can, during the gymnastics skill work this week! Strength Weighted Pull-ups (2 reps) Five sets of: Weighted Pull-Ups x 2 reps (Aim to increase weight each time, while sticking to rest interval)Rest 30 seconds immediately followed by… Strict Supinated Grip Pull-Up (Max reps ) Five sets of: 30 seconds of Strict Supinated-Grip Pull-Ups x Max repsRest 30 seconds Conditioning Against a 4-minute running clock: 500 Meter Row 20 Box Jump-Overs (24/20″) Double-Unders x Max RepsRest 4 minutes and complete three sets. Track TOTAL reps of double-unders over all 3 sets.Today IS a day to “work on” double-undersRead more

CrossFit Kids- 4:30pm Mobility- 5:00-7:00pm CrossFit Endurance- 5:30pm (at CFG) – You guys get to use our new Assault Bikes! CFG, say hello to another one of our newer athletes, Katie! She has been crushing workouts lately. Welcome to the crew!   Strength Front Squat (Build to heavy set of 2-3 reps) Every two minutes, for 12 minutes (6 sets of): Front Squat x 2-3 reps Build over the course of the sets to today’s heaviest double or triple. Conditioning Workout #1 In teams of two, alternate every 5 reps in order to complete as many reps as possible in 5 minutes of: 135/95 lb Ground to Overhead Pick a weight that the athlete can move fairly quickly. Quick singles are acceptable. Rest 3 minutes Workout #2 In teams of two, alternate every 15 reps in order to complete as many reps as possible in 5 minutes of: Wall Ball Shots...Read more

Dr. Dorian will be in from 4:45 to 7:00pm on Wednesday 10.21.15 Dan and his wife Geri have looked strong in their first few days at the gym! Welcome, guys!   Gymnastics/Skill Work Every 2 minutes, for 12 minutes:Minutes 1-2 & 7-8: Rope Climb x 2 ascents Minutes 3-4 & 9-10: L-Sit Hold x 30 seconds accumulated time Minutes 5-6 & 11-12: Handstand Walk x 10 metersModification suggestions: Rope Climbs- 5 Strict Pull-ups, Negatives, or Slow Ring Rows per round L-Sit Hold- Knee Raise on Boxes/Matadors HS Walk- Wall Climb or HS Hold against wall, Plank Hold w elevated feet Conditioning Four rounds for time of: 14 Alternating Dumbbell Snatch (55/35#) 14 Toes to Bar 400 Meter Run 14 DB Snatches = 7 each arm Toes to Bar Variations are Piked Kip (w Heels above Hips), Hanging Knee Raises, or Laying Leg RaisesRead more