CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) (Click here to go to the Endurance WOD) Scott showing us how to do those T-Bar Rows! Strength Part A Weighted Strict Pull-Ups (12 Minutes to build to heavy 1RM) Any grip of your choice – supinated, mixed or pronated are all acceptable. Track heaviest/most challenging single...Read More

CrossFit Endurance- 5:30pm (at CFG) In case of inclement weather, the workout will be modified to be completed indoors. Working on that core strength! Conditioning 2 x 5K* TT (2 Rounds for time) Rest 5:00 between efforts Maintain your pace! *Will interval scale distance for new runners  Read More

Just a little technique work on the rowers before a workout! Strength Front Squat (8 sets of 2-3 reps) Every two minutes, for 16 minutes (8 sets of): 2-3 reps Build over the course of the eight sets to today’s heaviest triple. Conditioning Three rounds for time of: Run 400 Meters 30 Double-Unders 20 Deadlifts...Read More

CrossFit- 9:00 & 10:00am Yoga- 5:00pm Probably one of the best pictures of the year. Conditioning Four rounds for max reps of: 60 seconds of Kettlebell Swings (32/24 kg) Rest 60 seconds 60 seconds of Push-Ups Rest 60 seconds 60 seconds of Box Jump-Overs (24″/20″) Rest 60 seconds 60 seconds of Push Press (115/75 lbs)...Read More

Boot Camp- 8:00 & 9:00am CrossFit Kids- 9:00am Olympic Lifting- 10:00am Strongman Saturdays- 11:00am Open Gym- 10:00am-Noon Please thank Coach Ryan the next time you see him. He replaced a ton of the older jump ropes for us. (Please make sure to only use them inside at the gym/on mats!)Read More

The 5:00am crazies bundled up to run in 28 degree weather! Conditioning Complete as many rounds and reps as possible in 20 minutes of: 10 Steps Front-Rack Alternating Reverse Lunges (95/65#) 8 Bar-Facing Burpees Over the Barbell 10 Steps Front-Rack Alternating Reverse Lunges (95/65#) 8 Chest-to-Bar Pull-Ups Strength Three sets of: Alternating Dumbbell Bicep Curl...Read More

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) Mindy and her Kettlebell Swings on Monday of this week! Conditioning Every 10 minutes, for 40 minutes (4 sets), complete the following as quickly as possible: Run 800 Meters 15 Strict Handstand Push-Ups 15 Strict Pull-Ups 15 Strict Ring Dips Goal is to complete 15 reps of each...Read More

CrossFit Endurance: 5:30pm (at CFG) Coach Emily will be out of town this week, so please check in with the coach on duty at CFG and let them know if you are there to complete the CF Endurance workout on your own! A Throwback Thursday pic of some of our CFG runners getting after it!...Read More

Mobility- 10:00-10:30am Robert with the “Eye of the Tiger” focus during snatches on Tuesday! Strength Back Squat (Max reps at 83%) Every 2 minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 6 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 2 reps @ 80% *Set 4 –...Read More

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) <This will be an “On your own workout.” Please give the Coach on duty a head’s up if you plan to complete Endurance WOD at 5:30pm at CFG> (Click here to go to the Endurance WOD) Heidi got after her weighted Pistols on Monday! Strength Snatch (Build...Read More