I started CrossFit a little over two years ago. I weighed 290 pounds (I am 5’6) and I could not walk up a single flight of stairs without being winded. I decided that the time had come to make a change. I had been looking for a personal trainer because I had no idea what...Read More
Lindsey and Dave doing work on the workout on Monday! Strength Back Squat (5 sets of 2-4 reps) Rest 2-3 minutes between sets 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 cycles Pick...Read More
Scott doing work last week with some Kettlebell Swings! Strength Four sets today Shoulder Press (4-6 reps @ 2111) Rest 90 seconds Weighted Pull-ups (4-6 reps @ 21X0) Rest 90 seconds Conditioning Three rounds for time of: 95/65 lb Shoulder to Overhead x 20 reps Run 400 MetersRead More
And here is Wendy from earlier in the week… starting off strong with her Bench Press… she’s lowering the weight under control… ANNNND her leg just lost it’s mind. Such a funny pic that Coach Ryan snagged! Strength Four sets today Rest 60 seconds between movements and rounds Bulgarian Split Squat (6-8 reps each...Read More
Today’s photos are all about Lisa! The first, is our very own Lisa S. winning yet ANOTHER CycloCross race!! The second, is the Bogeman with his best friend, Lisa B! (Sorry if you thought YOU were his best friend… it’s her) Strength Clean (Six sets of 1.1.1) Rest 10 seconds between singles Rest 2-3...Read More
Our very own John Hillyard just finished climbing the FINAL 14,000-foot mountain peak in Colorado! “All 58 peaks in 5 summers. The 58 peaks are those listed on the front page of 14er.com. 14er.com is a great reference site for those interested or currently doing 14ers.”He ended the adventure with his son Taylor, here pictured on Windom...Read More
Ben getting after some fulllll-depth squats! Strength Five (maybe 6) sets today Bench Press (1 rep @ 20X1 tempo) Rest 3 minutes between sets above 85% of 1-RM (use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions) Perform the following...Read More
It was a big weekend for the CFG Family. Congrats to all of our members who participated in the Tough Mudder, Coach Ryan attended the CrossFit Level 2 Seminar, and got to teach the Air Squat in front of THE Dave Castro, and Saturday’s Boot Camp was a special pre-wedding celebration for Bryce and Krysta!...Read More
