Just another day last week where we had all 14 rowers in use! Love the CFG Family!   Strength Four rounds Bench Press (3-5 reps @ 20X1) Rest 30 seconds Kettlebell Swing (Heavy Swings 15-20 reps) Pick a weight that will be challenging, but where form can stay together. Remember, tight core, drive through your...Read More

Dan the Man getting after the Handstand Push-Ups during Friday’s workout!   Strength Five rounds Front Squat (2-4 reps @ 20X1) Rest 20 seconds Chest-To-Bar Pull-ups (Max unbroken reps) Numbers may decline throughout sets. If Chest-to-bar is a bit too challenging, perform max reps chin-over pull-ups. If those are still too much, perform unbroken Ring Rows...Read More

CrossFit: 8, 9, 10am   CrossFit Games Open Testing Time will be from 8-11amRead More

The 6am crew got after some Wall Climbs this week, and looked good doing them!   Regular Saturday Schedule Boot Camp: 8am Olympic Lifting: 9am CrossFit Kids: 9am Barbell Club: 10amRead More

Beth and Avery Joyce getting in some Walking Lunges on Thursday!   Conditioning CrossFit Games Open 15.4 PRESCRIBED (AMRAP – Reps) 8 minutes of: 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans 21...Read More

Announcements: There will be NO MOBILITY tonight. Sorry for the inconvenience! If you are registered for the Open and are trying to perform well on Friday, consider using today as an Active Rest Day. Go for an easy run, spend time on mobility at home, and hydrate!   It was SO great having our first...Read More

Our fearless leader getting all of our new tires all cleaned up for a Boot Camp near you! How about our view at the gym, huh?   Strength Snatch (10-15 minutes to play) If you are new to the lift, spend this time practicing the movement to become more comfortable with technique (Example: Hang Power...Read More

ANNOUNCEMENT: There will be NO MOBILITY classes this week. Sorry for the inconvenience! Heather with her perfect form on KB Swings!   Strength Push Press (Five sets of 2) Warm up to 75-80% of 1RM and go. Athlete can quickly add some weight between sets if they feel strong! Rest 90 seconds   Conditioning In...Read More

Josh dominating some Overhead Squats! Three workouts today?! Get ready for some fun!   Conditioning Complete as many rounds and reps as possible in 5 minutes of: 24/20″ Box Jumps x 10 reps 100 Meter Run Rest 2 minutes, and then… Complete as many rounds and reps as possible in 5 minutes of: Goblet Squats...Read More

Jason and Jason getting in some Mobility work!   Regular Schedule: 8am, 9am,  and 10am CrossFit Games Open Testing is also available from 8-11am! Please let your coaches know if you plan to attend.   Conditioning “Partner Murph” For time: 1 mile run (together) 100 pull ups 200 push ups 300 squats 1 mile run...Read More