CrossFit Kids- CANCELLED CrossFit Endurance- 5:30pm (at CFG) (Click here to go the Endurance WOD) Anne lunging on Wednesday! Gymnastics/Skill Work Every 90 seconds, for 18 minutes (3 sets of each): Station 1 – Rolling Pistol or Roll to Candlestick x 10 reps Station 2 – 30 seconds for Max Reps of Strict Handstand Push-Ups...Read More
CrossFit Endurance- 5:30pm (at CFG) Kelly and Matt doing some interval math! Conditioning Part A 12 x 200m Run (Time) Rest :60s between intervals *Will scale number of intervals for new runners Track total time, including rest Part B Max Plank Hold + 60 Hollow Rocks + Max Plank Hold Read More
Mobility- CANCELLED Coach Jen working those positions! Strength Four sets of: Weighted Box Step-Ups (8 reps each leg) Rest 30 seconds between legs Rest 60 seconds before T-Bar Rows T-Bar Row (6-8 reps) Rest 60 seconds Conditioning Complete as many rounds and reps as possible in 12 minutes of: 10 Barbell Thrusters (75/55 lbs) 20...Read More
CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) (Click here to go to the Endurance WOD) The CFG Crew said goodbye to Dan (the Beard), Janet, and their two wonderful boys, as they moved back to Iowa to be closer to family. We’ll miss you at CFG. Come back and visit! Strength Power Clean +...Read More
CrossFit Endurance- 5:30pm (at CFG) Dani, running fast, like she does! Conditioning Part A 4 x 800m TT (Time) Rest 4-5:00 between efforts; ALL OUT EFFORTS *Will scale interval distance for new runners Track total time, including rest Part B CFE: Death By Strict Pull Ups (AMRAP – Rounds and Reps) *No ring rows; Use...Read More
CrossFit- 9:00 & 10:00am Yoga- 11:00am CFG Yoga is now at 11:00am on Sundays! Conditioning In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 25 minutes of: Farmer’s Carry Short Lap (32/24 kg kettlebells) 10 Jumping Air Squats 10 Jumping Split Lunges (5/leg) Aim to complete Farmer’s Carries...Read More
Boot Camp- 8:00 & 9:00am CrossFit Kids- 9:00am Olympic Lifting- 10:00am Strongman Saturday- 11:00am Open Gym- 10:00am-Noon Wall Climb fun with friends! March 2017 Pull-Up Challenge Day #4 30 Negative Pull Ups 3 sets Max Effort Dead HangRead More
Congrats to our Week 1 Winners for the 2017 CF Open! Gwen had the fastest time for the Scaled division, and JT for the Rx’d division! Conditioning CrossFit Games Open 17.2 (AMRAP – Reps) 12 Minute AMRAP 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then 2 rounds of: 50-ft. weighted walking...Read More
CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) It is with mixed emotion that we announce that Coach Tom and Coach Emily will be leaving CFG. They will be moving to Tom’s hometown of Pittsburgh to be closer to family and to begin the next chapter of their lives as husband and wife. Tom’s last...Read More
