BYOD (Bring Your Own Dish) Healthy or Not! This Saturday, 14th At The CFG Christmas Party! Weightlifting Every 2 minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 5 reps @ 55% *Set 2 – 5 reps @ 65% *Set 3 – 3 reps @ 75% *Set 4 – 2 reps @ 85%...Read More

The Countdown To The Annual CFG Christmas Party Has Officially Begun! Don’t forget to pick out your favorite outfit (Gym Clothes, Regular, Black Tie?? You Choose!) See you All This Saturday, 14th! *Yoga is Cancelled for the Rest of December* Weightlifting Take 12 minutes to build to approximately 80% of your 1-RM Clean  and then…...Read More

Metcon In teams of two, complete as many rounds as possible in 30 minutes of: “Dissecting Kelly” 400 Meter Run 30 Box Jumps (24″/20″) 30 Wall Ball Shots (20/14 lbs) Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform...Read More

Boot Camp: 8:00 AM and 9:00AM Super Charged Saturday: 10:00AM- 11:00AM Open Gym 11:00AM-1:00PMRead More

First Friday of the Month! Bring your Friend for Free! *There will be No Beer Garden this Friday* Weightlifting Bench Press *Set 1 – 5 reps @ 80-85% *Set 2 – 3 reps @ 85-90% *Set 3 – 2 reps @ 90% *Set 4 – 3 reps @ 85-90% *Set 5 – 8 reps @...Read More

Weightlifting Every 90 seconds for 15 minutes (5 sets): Station 1 – Bent Over Barbell Rows x 8 Reps Station 2 – Glute Ham Raise x 10 Reps Metcon “CrossFit Games Open Event 19.3” For time: 200-ft. Dumbbell Overhead Lunge (50/35 lbs) 50 Dumbbell Box Step-Ups (24/20″) 50 Strict Handstand Push-Ups 200-ft. Handstand Walk CAP: 10...Read More

Weightlifting Every 2:30 minutes, for 12:30 minutes (5 sets): Back Squat *Set 1 – 4 reps @ 70% *Set 2 – 3 reps @ 80% *Set 3 – 2 reps @ 85% *Set 4 – 1 rep @ 88% *Set 5 – 1 rep @ 92% Then rest two minutes before starting… Every minute, on...Read More

Gymnastics Take 15 minutes to rotate through practicing three gymnastics movements: Movement 1 – Ring Muscle-Up Progressions Movement 2 – L-Sit Hold Progressions Movement 3 – Handstand Hold Progressions Metcon Two sets for max reps of: 90 seconds of Double Unders  Rest 30 seconds 90 seconds of Strict Handstand Push-Ups Rest 30 seconds 90 seconds...Read More

Weightlifting Four sets of: Deadlift x 4-6 reps @ 30X1 Rest 3 minutes Metcon Complete as many rounds and reps as possible in 10 minutes of: 10 Deadlifts (225/155 lbs) 10 Burpees Over the Barbell 10 Chest-to-Bar Pull-UpsRead More

*Yoga 12.1.19 Is Cancelled* Metcon In teams of three, complete as many rounds and reps as possible in 12 minutes of: 12/9 Calories of Rowing 18 Kettlebell Swings (24/16 kg) immediately followed by… Overhead Plate Hold (45/25 lbs) – while next teammate completes the row and dumbbell snatches Rest 8 minutes, and when the running...Read More