Hannah may have injured her foot, but she’s still coming to CrossFit and working hard!   Strength Five rounds Snatch (1.1.1) Rest 7-10 seconds between singles Rest 2 minutes between sets   Conditioning Complete as many rounds and reps as possible in 7 minutes of: 40 Kettlebell Swings (24/16 kg) 30 Push Press (65/45 lbs) 20 Burpees  Read more

CrossFit Kids- 4:30pm Mobility- 5:00-7:00pm CrossFit Endurance- 5:30pm (at CFG)   Congrats to Erin and Adrian on their 8yr Wedding Anniversary. They came in and worked out together, and Adrian just couldn’t stay away from his wife!   Strength Four rounds Bench Press (4-6 reps) Rest 90 seconds Single Arm Dumbbell Row (8-10 reps each arm) Rest 90 seconds Conditioning For time: 1000 Meter Row —- Five rounds of: 20 Wall Ball Shots (20/14#) 10 Ring Dips 1000m row should be fast, but not all-out. Athlete should be able to go right to Wall Balls after completing the row.Dip Modifications: Matador and Box DipsRead more

Dr. Dorian will NOT be in on 9.23.15. Please remember that the Shoulder Health Seminar will be held at CFG at 6:30 Wednesday night (9.23.15). Jason decided to do some “accessory work” he learned from his last gym. Strength Deadlift (Five sets of 3 Reps) Rest 3 minutes between working sets Conditioning Every minute, on the minute, for 24 minutes: 1st minute – Thrusters x 5 reps 2nd minute – Pull-Ups x 10 reps 3rd minute – Box Jumps x 15 reps Find a weight for Thrusters where 5 reps can be challenging, but unbroken.Pull-ups do not need to be unbroken.Read more

CrossFit Kids- 4:30pm Mobility- 5:00-7:00pm CrossFit Endurance- 5:30pm (at the track) Leslie looking strong on her Front Squats! Skill Work Three sets, not for time, of: Alternating Pistols x 6-10 reps Bottom’s Up Kettlebell Walk x 100′ each arm Pull-Ups x 10 OR Muscle-Ups x 3-5 reps Conditioning Three rounds for time of: 10 Ground to Overhead (135/95 lbs) 400 Meter Run Pick a weight where at least quick singles should be manageable!Read more

  Matt has been crushing his workouts lately! Nice work, sir! Strength Five sets Front Squat (Sets of 2 reps) Rest 2-3 minutes between sets Conditioning Two sets for max reps of: 60 seconds Row for Calories 60 seconds Push-Ups 60 seconds Kettlebell Swings (24/16 kg) 60 seconds Double-Unders Rest 4 minutesRead more