CFG Paleo Challenge Benchmark #1 A. In 7 Minutes Row 1000 Then in the remaining time perform as many rounds as possible of: 10 Burpees 15 Kettlebell Swings Male weights: 24k, 20k, 16k Female weights: 16k, 12k, 8k B. 3 rounds NFT of: Skin-the-cat, 3 reps L-Sit on parallettes, 30 sec 2013 CrossFit…
Open Floor 10a-12p: Work on the skills that require the most attention for YOU. This means to work on the movements you hate doing because you can’t do them well or can’t do them at all. And don’t forget flexibility. Pick the Mobility WOD from K-Star’s collection, grab some bands, lacrosse balls, a foam roller…
Hope For Kenya Workout Complete as many rounds and reps as possible in 12 minutes of: 50 Squats 30 Push-ups 15 Pull-ups This fundraiser will help bring clean water and build schools for people in Dzendereni, Kenya. Our goal is to raise $5,000 as a gym and every bit helps. 100% of each donation…
Welcome to the CFG is a 6-week Paleo nutrition and performance challenge. It is based on principles of the Paleolithic Diet, modern day life, science, and practical experience. This isn’t just a competition; it’s a springboard for incorporating healthy dieting practices into your life and holding yourself accountable. During the first 30 days of this…
A. Power Clean 3-3-3 (Demo) In 15 minutes build up to a 3RM B. For Time: Run 800 meters 30 Power Cleans (155/95) Run 800 meters Saturday Class schedule is Only 10am class!!!!! Our Nutritional Challenge is starting February 18th! For more details about the challenge check here.
Valentine’s Day partner WOD 4000m row The first 2k meters -Non-rowing partner is doing amrap box jumps (24”/20”) -Alternate every 500m -The second 2k meters -Non-rowing partner is doing amrap Wall Balls Two scores will be given for WOD : -Total Time on the 4K Row. -Total Number of reps on the box jumps…
For time: 30 Handstand push-ups 40 Pull-ups 50 Kettlebell swings (24kg/16kg) 60 Sit-ups 70 Burpees Post time to comments. There is a 20 minute time cap on this workout. Scale accordingly. Video: Air Force Wonders:CrossFit Kids – CrossFit Journal CROSSFIT HOPE FOR KENYA IS THIS SATURDAY! Register here, get sponsored and donate online…
A. Skill: Power Snatch 2-3 sets of 6-8 Touch and Go Power Snatches B. CrossFit Games Open 11.1 AMRAP in 10 minutes of: 30 Double-unders 15 Power snatches 75/55# *The Power snatch loads are as follows: Men and Masters Men 45-49, 50-54: 75lbs/35kg Women and Masters Women 45-54: 55lbs/25kg Masters Men 55-59, 60+: 65lbs/30kg Masters…
A. Front Squat 3-3-3 B. 21-15-9 reps for time: Front Squat 135/95lbs KB Swings 24kg/16kg Box Jumps 24″/20″ CrossFit – To Find The Fittest
Open Floor 10a-12p: Work on the skills that require the most attention for YOU. This means to work on the movements you hate doing because you can’t do them well or can’t do them at all. And don’t forget flexibility. Pick the Mobility WOD from K-Star’s collection, grab some bands, lacrosse balls, a foam roller…
