Leanna and Mikey Mo getting after some deadlifts! – Metcon Complete as many rounds and reps as possible in 6 minutes of: 6 Power Snatches (115/75 lbs) 12 Wall Ball Shots (20/14 lbs) Rest 4 Minutes, when the clock hits 10:00…. – Complete as many rounds and reps as possible in 6 minutes of: 12...Read More
High box jumps… Say no more! – Crossfit Kids: 4:30 p.m. – MTB Ride is canceled for the 6:30pm Bike Repair Clinic at Pedal Pushers Cyclery There are several openings still for the clinic so if you and/or your family and friends would like to come email Greg. Beer is available for purchase during the clinic...Read More
Long Fun Metcon today! Metcon Against a 4-minute running clock, perform the following for max reps: Run 600 Meters Push-Ups x Max Reps Rest Exactly 4 Minutes then… Metcon Complete as many rounds and reps as possible in 4 Minutes of: 10 Box Jumps (24″/20″) 10 Pull-Ups Rest exactly 4 minutes, and then… Metcon Complete...Read More
Fun one today!!! “Rabbit’s Delight” Objective: Complete as many repetitions as you can, as quickly as you can. Mission: Teams of two must complete as many repetitions of the following movements as they can in the time it takes their partner to sprint 400 meters. The mission will commence with one partner running and the...Read More
Adam working through some sled pulls with a spicy bootcamp workout! – Weightlifting Three Sets: Deadlift (6-8 Reps @ 2011) Rest 90 Seconds Ring Dips (20-25 reps) Rest 90 Seconds – Conditioning Three rounds for time of: 500 Meter Row 15 Hand-Release Push-ups 25 Kettlebell Swings (32/24kg) – Saturday’s 9am CrossFit Kids Class will be...Read More
Alex getting after some heavy deadlifts as Coach Leanna watches on. – Crossfit Kids: 4:30 p.m. Crossfit Endurance Trail Run: 6:00 p.m. – Weightlifting Push Jerk Take 15-20 Minutes to build to a Heavy Single – Metcon Against a 2-minute running clock, complete: 25/15 Calories of Rowing 115/75 lb Push Press x max reps Rest...Read More
Jason getting after some Toes to Bar! – Weightlifting Power Clean Take 15 Minutes to build to a “heavyish” single – Metcon Every minute, on the minute, for 24 minutes (12 sets of each): Odd Minutes – Power Clean x 2 reps Even Minutes – Run 200 Meters Score your successful lifts in pounds. For...Read More
CFG is closed for Normal classes! We will however be doing the workout “Clovis” at 7:30am. (Gym will be open at 7am to warm-up) This is a workout in honor of U.S. Army Lieutenant Clovis T. Ray who gave his life serving this country. This is one of the LONGEST workouts we will do at the...Read More
