Janet and Dan brought in young “Sam the Beard” only 7 days after he was born, and already wearing his CFG Baby onesie!! Don’t worry, we let him scale the workout… for now. Strength Five rounds of: Back Squat (3-5 reps @ 30X1) Single Arm Dumbbell Row (8-10 reps @2020) Conditioning Five rounds...Read More
First note: Movement does not HAVE to be a Snatch. Anything Ground-To-Overhead is legal. Yes. Anything, including Clean and Jerks. TRY to start off with Snatches, though. Please read the information below if you are 55 years of age, or “more experienced” (aka: older). Seriously… it means your weights could be lighter! Coaches will not...Read More
The group testing out our new HSPU/wall climb wall set-up. What’d you guys think? Conditioning Four sets of: Against a 4-minute running clock, complete: 500 Meter Row 300 Meter Run Push-Ups x Max Reps Rest 4 minutes between sets The goal here is to push through the run/row as fast as you can,...Read More
The Saturday crew having a fun time with Plank holds! Strength Four rounds of: Back Squat – 6-8 reps @ 30X1 Wall Slide – 5 reps @ 3030 Rest 90 seconds between movements AND rounds Conditioning Three rounds for time of: Handstand Push-Ups x 10 reps (or 6 Partial Wall Climbs to Shoulder Taps /...Read More
CONGRATS to Janet and Dan (the Beard) on the birth of their beautiful baby boy: Samuel Leigh Vaudt, who weighed in at 6lb 6 oz. and 19.25″ long! We can’t wait to meet “Sam the Beard” at the gym sometime soon. Oh, by the way…. Janet had the baby on Friday. She was in the gym working...Read More
Coach Ryan working on fixing our new Handstand Push-Up Wall set-up! Strength Clean (4 sets of 1.1.1.1) Yes, Full Squat Clean! Rest 10-15 seconds between reps. Rest 2-3 minutes between sets, PLEASE warm up sufficiently! Goal is to build to a heavy set of 4 singles. If you’re feeling GREAT, this might push 90% of your...Read More
I love pictures like this from the gym. It’s Heat 2 just cheering on Heat 1 through their “Baseline” Re-test this week. There is so much support in the gym, and it makes me really happy. Thanks for being awesome, everyone! Strength 3 Rounds Bench Press (6-8 reps @ 20X1) Rest 60 seconds between both...Read More
Todd and Janene just hanging out with some Hollow Body Holds. (Round those shoulders ups a little more, Todd!) 6:30 Olympic Lifting Class will be combined with the Regular CrossFit Class for today! Strength Snatch (Take 15 min to build to TODAY’S 1RM Snatch) Warm up, be smart, relax your arms, and let’s hit some PR’s...Read More
