Warm-up: Coaches Choice, 5min Mobility: Banded Hamstring Stretch (laying flat on back) Calf Stretch Strength: 1a) Dead Lift, 5×5 @ 70%-75% Warm-up with 2-3 set of 2-3 reps 1b) Good Mornings, 3×10 Super set the GM’s with the dead’s on the 1st, 3rd and 5th sets 2) Power Snatch Warm-up, 3×3 Conditioning: 5 Rounds 100m Sprint (50m Down, 50m Back) 10 Power Snatch, 95#(75#)Read more

Warm-up/Mobility: Coach Choice, 10min Olympic lifting: 1) 12min to establish a 3RM pause (3 count at bottom of knee) Snatch (full squat) 2) 12min to establish a 2RM pause (3 count at bottom of knee) Clean and Jerk (full squat and split) Endurance: This workout is from our CrossFit Endurance program (rowing template). 8 x 250m Row 2min rest between effortsRead more

Warm-up/Mobility: 2 Rounds 15 PVC Pass Through 15 PVC Shoulder Press 15 Single Ring-Row Strength: 1a) Shoulder Press, 5×5 @ 70%-75% Warm-up with 2-3 sets at 2-3 reps 1b) One Arm KB Row 3×10 Super set the row with the Shoulder Press on the 1st, 3rd and 5th sets. If you don’t understand this it will be explained to you. Conditioning: AMRAP 20min 200m Run w/Object 10 Burpee Pull-ups   Object can be a med ball, slam ball, sand bag or bumper plate, whatever it is make it challenging.    If you can’t do burpee pull-ups do 10 burpees, 10 pull-ups.Read more

Warm-up: Indoor Run 30 Power Jumps 30 Air Squats Mobility: Mt. Climber, Couch and Wrist Strength: 1) Front Squat, 5×5 @70%-75% Warm-up with 2-3 set of 2-3 reps 2) Hang Power Clean warm-up, 3×3 Conditioning: Working in teams of 2 5 Rounds 1:00min Max Calorie Row 0:30sec Lateral Jumps (over bar, 1=1) 0:30sec Hang Power Clean, 45#-145# 2:00min Rest (while teammate goes)   Score will be the grand total of: calories rowed and reps completed for the jumps/cleans. FGB was a blast! It was truly amazing watching the competitors push themselves to the next level. Thanks to everyone who came out for the event. Tony took some great pictures of the event which can be viewed on FB. Feel free to tag yourself. We will be posting pictures throughout the week.Read more

“FGB” Reminder: There will not be 8am Bootcamp or 9am Weightlifting classes 3 Rounds 1:00min Max Rep Push-press, 75#(55#) 1:00min Max Rep Box Jump, 20″ 1:00min Max Rep Sumo Dead Lift High-Pull, 75#(55#) 1:00min Max Rep Wall Ball, 20#(14#) 1:00min Max Calorie Row 1:00min Rest Here are the heat times for our 3rd annual “FGB” fundraiser workout. Heat times are exact so be ready to go 8min before your heat time (so you can set up your weights, wall ball, etc). If you are in a earlier heat plan on arriving early so you have plenty of time to warm-up. We will not have judges for this event, but we will be asking spectators to help count reps, be prepared to help if we ask you. 10:00am Holly Bob Debbie Melissa Stuart Maria Duane Evan Nick   10:25am Carol Brenda Heidi Taylor Angie Pam Lauren Kory Joni   10:50am Ryan...Read more