Our very own Dan the Beard and Sam, having a “Lion King” moment in their CFG gear!   Strength Four rounds of Strength Rest 1-2 minutes between movements and rounds Deadlift (4-6 reps each arm) Please make each set touch-and-go, as in, try not to let go of the bar in-between reps. Handstand Push-ups (Max effort each attempt)   Conditioning Complete as many rounds and reps as possible in 5 minutes of: 10 Push Press (115/75 lbs) 15 Kettlebell Swings (24/16 kg) Rest 2 minutes, and then… Complete as many rounds and reps as possible in 5 minutes of: 10 Pull-Ups 10 Box Jumps x (24″/20″) Split class in half if necessary to accommodate volume of athletes.Read more

  During one of our afternoon classes on Tuesday we had 18 people doing Fran at the same time. It was FRAN-Tastic!   Strength Clean and Jerk (Build to a Heavy 1RM) 15 minutes total   Conditioning The Chief Max rounds in 3 minutes of: 3 Power Cleans, 135# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles Pick up each round where you left off during the last one. Keep a running total through all 5 rounds. This workout is 19 Minutes longRead more

  Coach Jen showing off some of her skills!   Conditioning: Four sets for max reps against a 4-minute running clock, complete: Row 500 Meters Double-Unders x Max Reps Rest 4 minutes between setsRead more

NO CROSSFIT KIDS TODAY The other great shot from our Fourth of July team from last Friday! Today’s conditioning workout is challenging. Most of us know that. Please don’t cherry -pick today! Strength Four rounds today Shoulder Press (5 reps) Toes-To-Bar (10 reps )   Conditioning Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-upsRead more

  What an amazing Fourth of July class we had last week! Hope you all had a great holiday weekend!   Strength Back Squat (Four sets of 4-6 reps)   Conditioning In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 10 minutes of: 10 Burpees 100 Meter RunRead more