On Monday, September 5th, we will be doing our annual Labor Day “Loredo” Hero Workout and BBQ. It will be our only class time offered all day. This year will be a little more special as we are using this event to raise money for two of CFG’s oldest members, Adam & Shelby Smith. Please refer to...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 Erin putting on a show crushing her Overhead Squats!Read More

Are you overtraining? Are you working so hard towards a goal that you may be actually hindering your results? You might be overtraining. Here are 10 signs, in no particular order, that you may be pushing your body’s limits just a little too far. #1 Aches and pains in joints leading to injuries. Little aches and...Read More

The Great Kettlebell Swing Debate Written by C.J. Martin for CrossFit Invictus Quite a few folks following our Competition programming have been wondering whether kettlebell swings should be performed as American Swings, Russian Swings or a hybrid. I have procrastinated an answer for long enough, so here it comes . . . IT DEPENDS. (I...Read More

6 Practical Tips for Prioritizing Quality in CrossFit – By Chris Garay for Breakingmuscle.com So you have been doing CrossFit for some time now, and you have made noticeable gains in your fitness. That is great! Now, you should take some time to stop what you are doing and reflect on how incredible it is...Read More

For most of us, CrossFit is just an awesome workout that utilizes functional movements, done at a high intensity, for the betterment of our health and fitness. But for some of us, it is becoming more of a sport. And as the number of athletes from CFG competing in the sport of CrossFit continues to...Read More

Hannah working on some climbing rope “sit-to-stands” on Thursday! Strength/Skill Work Every 2 minutes, for 18 minutes: Minutes 1-2, 7-8, 13-14: Muscle-Ups x Max Reps in 45 seconds (OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps OR 3 Pull-Ups/Ring Rows + 3 Dips for 3 rounds)Minutes 3-4, 9-10, 15-16:...Read More

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) (Click here to go to the Endurance WOD) Is there any better way in the world to do plank holds? Strength Overhead Squat (2-4 reps) Every 3 minutes, for 18 minutes (6 sets): 2-4 reps Conditioning Complete as many rounds and reps as possible in 10 minutes...Read More

Kathryn is ready to row tomorrow for the CrossFit Golden Endurance Class at 5:30pm at the gym. Are you? Conditioning “5km” Row On the 500m 10 Burpees (500m) 20 Slam Balls (1000m) 30 Push Ups (1500m) 40 Sit Ups (2000m) 50 Squats (2500m) 40 Sit Ups (3000m) 30 Push Ups (3500m) 20 Slam Balls (4000m) 10...Read More

Mobility- 10:00-10:30am Jess pulling, what her bestie calls “Two DiToros,” for three reps on her deadlift! Strength Four sets Bulgarian Split Squat (6-8 reps each leg @ 30X0) Rest 60 seconds Plank Hold x 60 seconds Rest 60 seconds Conditioning Five rounds for time of: Dumbbell Complex* (50/35#) x 5 reps Toes to Bar x...Read More