That moment after you survived the workout and start feeling good again! Conditioning Every 8 minutes, for 40 minutes (5 sets) for times of: Alternating Single-Arm DB Snatch + 2 Lunge Steps w/DB Overhead x 10 reps Pull-Ups x 15 reps Run 400 Meters One rep = Snatch + L Lunge + Right Lunge Pull-up...Read More
CrossFit- 9:00 & 10:00am Yoga- 5:00pm Max showed up ready to go on Friday, matching outfit and all! Conditioning Row 1000 Meter 30 Pull-Ups 40 Burpees 50 Wall Ball Shots (20/14#) 800 Meter Run If more than 15 athletes, have half members run first and row second. Read More
Boot Camp- 8:00 & 9:00am CrossFit Kids- 9:00am Olympic Lifting- 10:00am Open Gym- 10:00am-Noon Naomi crushed her double-kettlebell front squats during our Friday workout!Read More
Feike is another one of our newer athletes, but you can’t tell by her form! Welcome to CFG! Conditioning In teams of three, complete five rounds each for time of: Row 500 Meters 25 Goblet Squats or Double-Kettlebell Front Squats 5 Wall Climbs Each team member will start at a different station and may...Read More
CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) Mobility- 5:30-7:00pm One of our newer athletes, Wouter, learned how to Clean this week! Skill Work Every minute, on the minute, for 15 minutes (5 sets): Minute 1 – Strict Handstand Push-Ups x Max Reps (modification- kipping, if no kipping then seated db press) – ONLY thing...Read More
Mobility- 10:00-10:30am Big Jim is starting to rock that front rack like a boss on his cleans! Strength Split Jerk (Take 15 minutes to build to a heavy Split Jerk) Conditioning Workout #1 Complete as many rounds and reps as possible in 5 minutes of: 5 Burpees 5 Pull-Ups The Rx+ version of this workout...Read More
CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at track) Sarah doesn’t like using a belt for weighted pull-ups, so she made a “band backpack” to add weight for her reps! Another awesome idea! Strength Hang Clean + Clean (Every 2 minutes, for 16 minutes (8 sets)) Athlete will execute one clean from the hang position, and...Read More
This CFG crew kicked off the summer of events with the 18hrs of Fruita mountain bike race! Strength 3 rounds Bulgarian Split Squat (8-12 reps per leg) Rest :30 Strict Handstand Push-Up (Max reps) Track largest single set of HSPU. In comments, track reps for additional sets. If athlete cannot perform strict, kipping is allowed....Read More
CrossFit- 9:00 & 10:00am Yoga- 5:00pm Tony looked super strong doing his overhead work during our Saturday Olympic Lifting class! Conditioning Five sets of: Complete as many rounds and reps as possible in 3 minutes of: 3 Pull-Ups 6 Burpees 9 Kettlebell Swings (24/16kg) 3 Minutes rest between rounds All sets should be unbroken,...Read More
Boot Camp- 8:00 & 9:00am CrossFit Kids- 9:00am Olympic Lifting- 10:00am Open Gym- 10:00am-Noon Chris, who injured his arm mountain biking, didn’t want to miss out on doing Push-Ups in the workout. He created a band-assisted station to only need to use his left arm. So cool!Read More
