Coach Jen showing off some of her skills! Conditioning: Four sets for max reps against a 4-minute running clock, complete: Row 500 Meters Double-Unders x Max Reps Rest 4 minutes between setsRead More
NO CROSSFIT KIDS TODAY The other great shot from our Fourth of July team from last Friday! Today’s conditioning workout is challenging. Most of us know that. Please don’t cherry -pick today! Strength Four rounds today Shoulder Press (5 reps) Toes-To-Bar (10 reps ) Conditioning Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-upsRead More
What an amazing Fourth of July class we had last week! Hope you all had a great holiday weekend! Strength Back Squat (Four sets of 4-6 reps) Conditioning In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 10 minutes of: 10 Burpees 100 Meter...Read More
REMINDER: There is only ONE class on July 4th. That class is at 9am. It will not be a HERO Workout, but it will be awesome (mostly body-weighted activities for those of you who are wondering). Wear your Red, White, and Blue attire (costumes), and let’s have some fun! Happy Birthday, USA! Read More
The UNIT pulling some serious weight over the bar! Strength Front-Racked Alternating Reverse Lunges (8-10 reps each leg @ 20X1) Rest 1-2 minutes between movements Weighted Pull-ups (3 reps) Try and beat your last weighted pull-up results for 3 reps! Rest 1-2 minutes between rounds Conditioning Three rounds for time of: 135/95 lbs...Read More
Some of our CFG Kids getting after it! Strength Hang Snatch (5 sets of 3 reps) 2-3 minutes rest between sets Conditioning Every minute, on the minute, for 10 minutes, complete: 135/95 lb Power Snatch x 3 Toes to Bar x 6 reps Box Jumps x 9 reps Modify reps and weight if...Read More
Announcements: Friday is 4th of July! We will only be offering one class time at 9am! Please don’t forget to reference Saturday’s Website post to get information, and register for, our gymnastics seminar we have coming in a few weeks! LINK HERE Strength Three Sets Back Squat (6-8 reps @ 30X1 ) Rest 90...Read More
Happy weekend, friends! We’re excited to announce that the i99 Fit Gymnastics team will be coming to CFG on Sunday, July 13th, to help us get better with our Gymnastics movements. Here’s the quote from their site: “Our coaching staff will teach gymnastics skills and drills in a series of safe progressions to increase...Read More
Caitlin just hanging out with the kids. HAPPY FRIDAY!!! Strength Four sets today Deadlift (4-6 reps @ 3111) Handstand Push-ups (Max Reps) Rest 20 seconds between movements, 2 minutes between rounds Modification is Seated Dumbbell Press Aim for a minimum of 6-8 reps Conditioning Three sets for max reps of: 45 seconds...Read More
