CrossFit Conifer proudly partners with Mission 22

CrossFit Conifer is proud to announce we have recently partnered with Mission 22 to help their mission of eliminating or reduce the symptoms of trauma in military veterans. Through the Mission 22 program, CrossFit Conifer is part of a select group of gyms where veterans can find supportive communities while...

CrossFit 3.22.19

CrossFit Conifer - CrossFitWarm-up (No Measure)1 min Row 10 KB Goblet Squats 10/10 KB Push Press 10 Ring RowsCrossfit Games Open 19.5 (Ages 16-54) (Time)33-27-21-15-9 reps for time of: Thrusters 95lb/65lb Chest-to-bar pull-ups Time cap: 20 minutesCrossfit Games Open 19.5 Scaled (Ages 16-54) (Time)33-27-21-15-9 reps for time of: Thrusters 65lb/45lb...

CrossFit 3.21.19

CrossFit Conifer - CrossFitWarm-up (No Measure)3 rounds: 18 Mountain Climbers 15 Scap Pull-Ups 12 Kipping Swings 9 Air SquatsMetcon (No Measure)Goat Day 19.5 EMOM 20 Odd: Movement 1 Even: Movement 2Practice Example: Odd Minutes: 5 Power Snatches (40%) Even Minutes: 1 Rope Climb Cardio Example: Odd Minutes: 12 Calorie Row...

Conifer Strength 3.21.19

CrossFit Conifer - Conifer StrengthSnatch Balance (1 x 2)* Work up to a challening 2. Rep scheme: 2 x 3 3 x 2Squat Snatch (5 x 2 @ 65%)Bent Over Row (3 x 5)* snatch-width grip

HSP 3.21.19

CrossFit Conifer - High School ProgramWarm-up (No Measure)15 Ring Rows 15 Banded Good Mornings 15 Air Squats 2 Wall WalksAccessory3 X 10 Ring Rows 3 x 10 Ring Push-UpsMetcon (AMRAP - Rounds and Reps)AMRAP 10 15 Lateral Barbell Burpees 12 Deadlifts (75/55) 9 Hang Power Cleans

MSP 3.21.19

CrossFit Conifer - Middle School ProgramWarm-up (No Measure)15 Ring Rows 15 Banded Good Mornings 15 Air Squats 2 Wall WalksAccessory3 X 10 Ring Rows 3 x 10 Ring Knee Push-UpsMetcon (AMRAP - Rounds and Reps)AMRAP 10 15 Lateral Barbell Burpees 12 Deadlifts 9 Hang Power Cleans