Christie after one of her successful Clean and Jerks at her weightlifting competition this past weekend!   Strength Four sets, rest 90 seconds between movements and rounds Back Squat (2-4 reps @ 30X1) Single Arm Dumbbell Row (8-10 reps each arm @ 2111)   Conditioning For time: Row 1000 Meters then immediately… Complete five rounds...Read More

  Just some HSPU by some of our awesome athletes!   Conditioning Three sets for max reps of: 60 seconds of Wall Ball Shots (20/14 lbs.) 60 seconds of Rest 60 seconds of Power Cleans (135/95 lbs.) 60 seconds of Rest 60 seconds of Box Jumps (24″/20″) 60 seconds of Rest 60 seconds of Burpees...Read More

To CFG Members: We absolutely love when you bring family and friends to check out our awesome gym! However, let us please request that before you bring someone in, you let the coaches know several days in advance. We pride ourselves on our CFG family, our awesome coaches, and the overall experience at the gym,...Read More

Lacey during one of her Split Jerks at the Olympic Lifting Meet she did this weekend!   Strength Clean (Take 15 minutes to build to today’s 1-RM Clean) If you’re not proficient or comfortable with this movement yet, use the time to practice clean technique   Conditioning Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand...Read More

      Announcements: 1- There will be NO CrossFit Kids or Olympic Lifting Class tomorrow due to the CrossFit Roots Olympic Weightlifting Meet and the Ragnar Relay! Good luck to all athletes competing this weekend!   2- In case you’d like to head up to Roots this weekend to cheer on our lifters, here...Read More

Announcements: 1- There will be NO CrossFit Kids or Olympic Lifting Class this Saturday due to the CrossFit Roots Olympic Weightlifting Meet and the Ragnar Relay! Good luck to all athletes competing this weekend! 2- In case you’d like to head up to Roots this weekend to cheer on our lifters, here are the times of...Read More

  Bryant, the athlete with the longest beard at CFG, showing that perfect lock-out on his Push Press!   Conditioning In teams of two, partners alternate whole sets to complete 5 sets each of: Goblet Squats (16/12kg) x 20 reps Unbroken Deadlift (185/135lbs) x 10 reps 400 Meter Run Post total time. Weight should be...Read More

  Molly got to do CrossFit in Germany! Keep enjoying your trip, and we’ll see you when you get back!   Strength Push Press (5 sets of 3-5 reps) Rest 2 minutes between sets   Conditioning Three rounds for time of: Man-Makers (40/20lbs) x 10 reps Toes to Bar x 20 reps Double-Unders x 30 reps...Read More

  Did you see our gym renovation! It looks awesome!   Warm-up Take 15 minutes and practice gymnastics skills of your choice – Muscle-Ups, Kipping/Butterfly Pull-Ups, Toes to Bar, Hollow Rocks, Pistols, Handstand Push-Ups, Ring Dips, Double-Unders, etc. One method is to choose three exercise and perform a skill set. For example: “Three sets, not for time,...Read More

  School is starting up again soon, so we will be switching back to our CrossFit Kids School Year schedule starting tomorrow: Tuesday: 4:30pm Thursday: 4:30pm Saturday: 9am   Conditioning CrossFit Games 2012 Regionals Event 4 For time (or as many reps as possible in 20 minutes): 50 Back Squats (135/95 lbs) 40 Pull-Ups 30...Read More