Just another group warm-up here at CFG! Strength Four rounds today Deadlift (4-6 reps @ 2111) Rest 20 seconds High Box Jumps (4-6 reps @ 15X1) Rest 2-3 minutes Conditioning Three rounds for time of: 15 Pull-Ups 25 Kettlebell Swings (24/16kg) 50 Double Unders or 150 SinglesRead More
Christina with an awesome lockout last week! Strength Three rounds today Front-Foot Elevated Split Squat (8-10 reps each leg @ 3011) Place front foot on a 4″ platform – 45# Bumper Plate. Use Dumbbells or kettle bells Rest 45 seconds Single-Arm Trap Raises (8-10 reps each arm @ 2111) Rest 45 seconds Conditioning...Read More
Andrew getting after some Hang Cleans! Conditioning In teams of two, with only one partner working at a time, complete the following as quickly as possible: 100 Pull-Ups 100 Kettlebell Swings (24/16 kg) 100 Double-Unders 100 Overhead Squats (95/65 lbs.) Goblet squats for individuals with mobility issues or new to movement. Pick weight...Read More
Jerry may be new, but you couldn’t tell by watching him move here in the gym. Be sure to introduce yourself when you see him around. Welcome to the CFG Family, Jerry! Strength Five sets today Back Squat (30X0 tempo) For the back squat, use a high-bar position and perform the following reps and...Read More
Levi getting some air on his Box Jumps during our CrossFit Kids class! Note: 7:30pm class is canceled for Shoulder Injury Prevention Lecture. Strength Four rounds today Dumbbell Walking Lunge (20 steps @ 10X1) Rest 60 seconds Ring Rows (10-12 reps @ 2111) Rest 60 seconds Conditioning Three rounds for time of: Wall Ball...Read More
Lisa and Brittni may only be in their second week, but check out those lock-outs!! Strength Five rounds Deadlift (6-8 reps @ 20X1) Rest 45 seconds Russian Step Ups (dumbbells) (8-10 reps each leg) How-To Video Pick height where knee is close to parallel when standing on box from floor. Rest 45 seconds Single...Read More
Eric with a huge PR on his Clean and Jerk, hitting 245lbs! Nice job! Strength Bench Press (Build to today’s 1RM) Six sets of Bench Press *Set 1 – x 3 reps *Set 2 – x 2 reps *Set 3 – x 1 rep *Set 4 – x 3 reps *Set 5 – x...Read More
ANOTHER week to test some 1-rep maxes! AND we get to run outside (because the weather will be amazing)? Greg and Ryan are ready. Let’s do it! Strength Clean and Jerk (Take 15 minutes and build to heavy Clean and Jerk) Warm up squat for Clean, and practice footwork for Jerk! Get it! ...Read More
Laura is getting so much better w her Olympic Lifts!! Conditioning The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cyclesRead More
