Mobility- 10:00-10:30am When all three triplets work out at the same gym! Strength Four sets of: Deadlift x 4-6 reps @ 21X1 Rest 30 seconds Handstand Push-Ups x 12-15 reps (consecutive or accumulated) Rest 2 minutes  ————————————– Deadlift (4-6 reps @ 21X1) Bar SHOULD stop on the ground for one second before next rep, yet...Read More

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at track) Anne looked strong doing her KB Swings! Strength Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Arch to Hollow Rolls x 20 reps (alternate from holding a supine hollow body position to a prone arch/superman position without your hands or feet touching the...Read More

Announcements: Yoga will be canceled this Sunday, June 19th. Strongman Saturday starts Saturday the 18th at 11am. There will be a Dry Needling Seminar on June 21st at 6:30pm. Information for this can be found on our bulletin board. Ashley with that eye of the tiger on Clean and Jerk day! Strength Every 2 minutes, for...Read More

CrossFit- 9:00 & 10:00am Yoga- 5:00pm Jeff setting up for a heavy deadlift! Conditioning In teams of two, with only one partner working at a time*, complete: 100 Kettlebell Swings (24/16kg) 400 Meter Run 100 Dumbbell Shoulder to Overhead (40/20#, one DB in each hand) 400 Meter Run 100 Goblet Squats (24/16kg) 400 Meter Run...Read More

Boot Camp- 8:00 & 9:00am CrossFit Kids- 9:00am Olympic Lifting- 10:00am Open Gym- 10:00am-Noon Well look who got their bar muscle-ups back!Read More

Boot Camp crew getting warmed up outside! Strength Front Squat (Build to 1 rep at 90%) Every 3 minutes, for 15 minutes (5 sets): *Set 1 – 3 reps @ 65% *Set 2 – 2 reps @ 75% *Set 3 – 1 rep @ 80% *Set 4 – 1 rep @ 85% *Set 5 –...Read More

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) Mobility- 5:30-7:00pm A huge Thank You to Coach Danny (head coach of the Golden Barbell Club) who offered to drop in and help coach the Clean AND Snatch to CrossFit Classes last week! Strength Halting Clean Deadlift + Hang Clean + Jerk (Every 2 minutes, for 20...Read More

Mobility- 10:00-10:30am When the workout is just a little rough! Strength Every 2 minutes, for 30 minutes (5 sets of each): Station 1 – Deadlift x 3 reps (Add weight each set so the last set is today’s heavy triple) Station 2 – Muscle-Ups x Max Reps (OR 3 Rolls to Candlestick + Low Ring...Read More

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at track) Tracy looked strong last Friday! Strength Three sets Overhead Squat (8-10 reps @ 30X1) Rest 2 minutes Weighted Pull-ups (3-5 reps @ 21X0) Rest 2 minutes Conditioning Four rounds for time of: 60 Double-Unders 30 Wall Ball Shots (20/14 lbs) 15 Pull-Ups Modifications: Jump Rope- 15-20 Double-Unders for...Read More

For the 4th year in a row, CFG participated in the E-rock mountain bike race. 60+ athletes from the gym participated in a phenomenal event. This year, for the first time, we had not one, but two teams make the podium! Stacy Moller, Katie Pate, and Chelsea Martinez took first place in the women’s three...Read More