CrossFit Kids- 4:30pm Mobility- 5:00-7:00pm CrossFit Endurance- 5:30pm (at track) Simon did the Tough Mudder this past weekend. THREE TIMES! He completed 2 laps on Saturday, 1 on Sunday > Total numbers were just under 35 miles; 7,500+ ascent/descent; 57 obstacles up at Snowmass. Great job, Simon!   Strength Four sets Front Squat (Halting Front Squats x 4-6 reps @ 31X1) Rest 2-3 minutes between working sets   Conditioning Three sets for max reps of: 60 seconds Wall Ball (20/14#) 60 seconds Rest 60 seconds Push-Ups 60 seconds Rest 60 seconds Box Jump Overs (24/20″) 60 seconds RestRead more

Courtney is strong!   Skill Work Three sets, not for time, of: Bar Muscle-Ups x 3-5 reps Kettlebell or Dumbbell Snatch x 5-7 reps each arm Double-Unders x 30-40 reps Modifications: Muscle-Up- 5 Pull-Ups/Rows + 5 Dips Snatches- Switch between Muscle and Power if athlete knows both Double Under- 45 seconds of DU work   Conditioning Three rounds for time of: 20 Kettlebell Swings (24/16 kg) 15 Pull-Ups 400 Meter Run Aim to complete KB Swings unbroken Complete Pull-Ups in 3 sets or less each roundRead more

    Reminder that Yoga starts Sunday night this week (9.13.15) at 5:00pm at CFG! Another tattoo for the fifth week of the “Who is that” game! Hint: athlete may be upside down!   Conditioning In teams of two, with only one person working at a time, complete: 100 Burpees 200 Kettlebell Swings (24/16kg) 300 Squats 600 Meter Run* 300 Squats 200 Kettlebell Swings (24/16kg) 100 Burpees *Both teammates will run at the same time, but the first partner to complete the run cannot start the squats until their teammate returns.Read more

Boot Camp: 8am Olympic Lifting: 9am CrossFit Kids: 9am   Pat with his dumbbell lockouts on Thursday, looking good!Read more

It’s nice having Kayden back at CFG. Check out how great his cleans look!   Gymnastics/Skill Work Three sets not for time of: L- Pull-Ups x 5-7 reps Kettlebell Clean and Press x 5-7 reps each arm Row Sprint Start to 150 Meters   Conditioning Complete as many rounds and reps as possible in 7 minutes of: 30 Box Jumps (24/20″) 20 Wall Ball Shots (20/14#) 10 Toes to BarRead more