Chamai looked awesome doing her Cleans last week!   Strength Front Squat In 6 sets or less, build to a heavy 1RM Rest  2-3 minutes between working sets   Conditioning “20-Minute Work Capacity Test” (AMRAP – Rounds and Reps) 20-Minute AMRAP 20 Thrusters (135/95) 20 Pull-Ups 20 BurpeesRead more

Yoga- 5:00pm Which couple shown here has matching shoes for this week’s “Who Is That?” number 8? Conditioning In teams of two, with only one partner working at a time, complete as many rounds and reps as possible in 30 minutes of: 100 Kettlebell Swings (24/16kg) 100 Burpee Box Jump Overs (24/20″) 100 Wall Ball Shots (20/14#) Aim to maintain sets of 10 for each of the stations. Quick sets, short rest.Read more

  Fletcher giving his dad a little support inbetween sets.   Boot Camp- 8:00am Olympic Lifting- 9:00am CrossFit Kids- 9:00amRead more

Blake has his overhead lockouts looking good! Conditioning For time: 30 Overhead Squats (135/95 lbs) 600 Meter Run 30 Burpees Over the Barbell 600 Meter Run 30 Shoulder to Overhead (135/95 lbs) 600 Meter Run Weight on barbell should be based on athlete’s Overhead Squat. Goal is to complete all 30 OHS in no more than 3-4 sets. Burpees do not have to be bar-facing.Read more

CrossFit Kids- 4:30pm Mobility- 5:00-7:00pm CrossFit Endurance- 5:30pm (at CFG) Brooke and the CrossFit Golden Endurance crew have some pretty amazing views to run around, huh? Strength Four sets Ground to Overhead (3-5 reps) Two preferred methods of lifting here will be Clean and Jerk or Snatch.Rest less than 10 seconds between reps Conditioning In teams of 3, alternate rounds to complete as many rounds and reps as possible in 9 minutes of: 3 Power Cleans (185/125 lbs) 6 Tall Box Jumps (30/24″) 9 Push-Ups Power Cleans should be fast Please consider stepping down from high box jumpsRead more