Metcon In teams of two, with only one person working at a time, complete: 100 Kettlebell Swings (32/24 kg) 400 Meter Run* 100 Dumbbell Thrusters (45/20 lbs) 400 Meter Run 100 Pull-Ups 400 Meter Run 100 Dumbbell Thrusters (45/20 lbs) 400 Meter Run 100 Kettlebell Swings *Both athletes perform the run at the same time.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 First Friday & CFG Beer Garden: 11.8.19 On the first Friday of every month, we have allow members to bring family and friends to any class that day to do a CrossFit workout and experience the community here at CFG.  On top of that we have added a FREE Beer Garden behind the...Read More

Weightlifting Every two minutes for 12 minutes (3 sets each) of:  Station 1 – 8-10 Bent Over Barbell Row @21X1 Station 2 – 20 Weighted Cossack Squats  Metcon Three rounds for time of: 30 Wall Ball Shots (20/14 lbs) 20 Box Jumps (24″/20″ – step-down from top) 10 Dumbbell Renegade Rows (50/35 lbs) (Push-Up, Row...Read More

Weightlifting Every 90 seconds, for 12 minutes (8 sets): Bench Press x 2 reps @ 21X1 Use approximately 80% of your 1-RM, and focus on the speed of the concentric motion – from your chest to full lockout. You want to make that phase as quick and explosive as possible.  Metcon Complete as many rounds...Read More

Weightlifting Back Squat * Set 1 – 4 reps @ 75% * Set 2 – 3 reps @ 80% * Set 3 – 2 reps @ 85% * Set 4 – 1 rep @ 90-95% * Set 5 – Max Reps @ 80% Rest 3 minutes between sets. Metcon Five sets for max calories/reps of:...Read More

Weightlifting Every 2:30, for 15 minutes (6 sets) of: Snatch x 1.1 (rest 5-7 seconds between singles) Suggested loading per set (by %): 70, 75, 80, 85, 88, 90 Metcon Every 10 minutes, for 20 minutes (2 sets) for times: 1000 Meter Row 15 Bar-Facing Burpees 15 Power Snatches (135/95 lbs)Read More

Metcon In teams of two, alternating full rounds, complete as many rounds and reps as possible in 40 minutes of: 5 Strict Pull-Ups 10 Hand Release Push-Ups 20 Air Squats *Every 6 rounds (3 each teammate), teams must run 400 meters. NO YOGA TONIGHTRead More

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

Weightlifting Every 90 seconds, for 3 sets of each, complete the below: Minute 1 – Floor Dumbbell Press x 5 reps increasing in weight each set to a heavy 5 reps Minute 2 – Prone Plank x 40 seconds Minute 3 – Hollow Rocks or Hold x 30-40 Metcon In teams of two, partners alternate...Read More