CrossFit- 9:00 and 10:00am Yoga- 5:00pm Eric had a great day during Saturday’s Olympic Lifting class!   Conditioning In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 25 minutes of: 100 Meter Farmer’s Carry (32/24 kg kettlebells) 10 Jumping Air Squats 10 Jumping Split LungesRead More

Boot Camp- 8:00 and 9:00am CrossFit Kids- 9:00am Olympic Lifting- 10:00am Open Gym- 10:00-Noon CrossFit Games Open 16.4- 11:00am   Laura is one of our newest members at CFG. If you see her, please introduce yourself!Read More

When your brother moves back into the same city, and you guys get to work out at the same gym together!   Conditioning CrossFit Games Open 16.4 (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 225# / 155# 55 Wall-Ball Shots, 20# / 14# 55 Calorie Row 55 Handstand Push-ups CrossFit Games Open 16.4 Scaled (AMRAP...Read More

CrossFit Kids- 4:30pm CrossFit Endurance- CANCELLED Mobility- 5:30-7:00pm Laura crushed the Strict L-Sit Ring Pull-Ups, this set started from the seated position! Strength 4 Rounds of Strength Dumbbell Front-Foot Elevated Split Squat (6-8 reps each leg) Rest 60 seconds Ring Push-Ups (8-10 reps) Rest 60 seconds Conditioning Five rounds for time of: Row 250 Meters...Read More

Dr. Dorian will not be in on 3.16.16 Mobility- 10:00-10:30am   Jason put in work during the Tuesday WOD! Skill Work Every minute, on the minute, for 15 minutes: Minute 1 – 40 Double-Unders Minute 2 – 6-8 Strict L-Seated Ring Pull-Ups Minute 3 – 3-4 Wall ClimbsModifications- Jump Rope: 30 seconds of DU work...Read More

CrossFit Kids- 4:30pm CrossFit Endurance- CANCELLED He forgot his shorts, so he squatted in jeans. Like a champ. And STILL got full depth on all of them. Nice work, Denim Doug! Strength Hang Snatch + Snatch + Overhead Squat (Every two minutes, for 20 minutes (10 sets)) Aim to increase weight each round Conditioning Complete...Read More

It’s 1-rep max Front Squat Test Day! Also, there will be no CrossFit Endurance this week. Coach Ryan warmed up the crew for Snatch Day! Strength Front Squat (Test 1RM!) Set 1: 5 reps @65% Set 2: 4 reps @75% Set 3: 3 reps @ 80% Set 4: 3 reps @85% Set 5: 1 rep...Read More

CrossFit- 9:00 and 10:00am Yoga- 5:00pm Steve looked strong during the Friday WOD! Conditioning In teams of two, with only one person working at a time, complete the following for time: Run 800 Meters (as a relay) 50 Strict Pull-Ups 100 Push Presses (95/65 lbs) 150 Alternating Reverse Lunges with a Kettlebell in Goblet Hold...Read More

Boot Camp- 8:00 and 9:00am CrossFit Kids- 9:00am Olympic Lifting- 10:00am Open Gym- 10:00am-Noon CrossFit Open 16.3- 11:00am   Taner crushed his attempt at 16.3 on Friday!  Read More

Kristen got some prime real estate during the rowing workout on Thursday! Conditioning CrossFit Games Open 16.3 (AMRAP – Reps) AMRAP 7 minutes 10 power snatches 3 bar muscle-upsMen use 75 lb. Women use 55 lb. CrossFit Games Open 16.3 Scaled (AMRAP – Reps) AMRAP 7 Minutes 10 power snatches 5 jumping chest-to-bar pull-upsMen use 45...Read More