*Make up Monday or Tuesdays WOD if you missed it. 10min amrap 20 Alt Step ups 20″ w/ MB 10 KBS 53/36 5 Burpee 2 TGU Rest 5 min 10min amrap 200m Row 5 Strict pull ups 10 Push ups 15 Air Squat Rest 5min 10min amrap 30 DU 5 T2B 3 Wall walks…
A. Single Leg RDL find 3RM eah side B. Behind the Neck Press 5,4,3,2,1;rest 2min (Build to a 1RM) C. Close grip Upright Row (1 fist apart, lead with elbows, bar under chin) Build to 1RM + Diane (For time) 21-15-9 reps of: Deadlift 225/155 HSPU Scaling: Deadlift: Scale weight to 60-70% of 1RM HSPU:…
A. Front Squat; build 1RM -10min clock B. Sorenson Test + Jackie (for time) 1000 meter row 45 pound Thruster, 50 reps 30 pull-ups CrossFit Games season is here! The Open starts in only 17 days — register right now at games.crossfit.com Have you signed up yet? Produced by our very own…
Todays classes will run 8am class 9am class 10:30am class Tester: 90min AMRAP Will be given at class Scaling will be given by coach. It’s Everything
A. Dead-lift build to a tough single B. Shoulder Press build to 1RM C. Tabata Sit ups x 8 – record each round (20sec work/10sec rest x8) + 3rds Rds for time 500m Row 21 Box Jumps 20/24″ 12 Dead-Lift #BWT–scale as needed Articles…. Info on the 2015 CrossFit Open (begins Feb. 26!) Why…
CFG Athletes….. This week we will be testing and establishing a new baseline for 2015. This will be a great opportunity to track your progress and really focus on your training no matter what fitness level you are currently at. As a group these “tester workouts” assess all energy systems and domains of fitness. They…
Make Up day *If you missed Monday or Tuesday’s workout please do it today. or 20min AMRAP 200m Row 30 Single Unders 3 Wall walks (As close as possible to the wall without losing hollow body position) 20 Walking Lunges 5 Toes to Bar 50 Ft Bear Crawl *This is not suppose to be difficult. I…
A. Power Clean; build to 1Rm (12min cap) B. Close Grip Bench Press 1RM (12min cap) C. Amrap strict Pushups 3:00 – Push Up Standards video + 3rds for time 25 KBS 53/32# 25 burpees Sunday Workshop 10am-11am: Crossover Symmetry. New addition to the Box. Crossover Symmetry! Crossover Symmetry is most effective when…
CFG Athletes….. This week we will be testing and establishing a new baseline for 2015. This will be a great opportunity to track your progress and really focus on your training no matter what fitness level you are currently at. As a group these “tester workouts” assess all energy systems and domains of fitness. They…
