Metcon  Every 10 minutes, for 40 minutes (4 sets) for times: Row 500 Meters 15 Burpees 20 Walking Lunges with Farmer’s Carry Run 400 Meters 30-Day Ab Challenge: Day 21 100 – Abmat Sit-Ups 140 – Crunches 62 – Cobras 62 – Leg raises 90 second PlankRead More

Boot Camp: 8 & 9 a.m. Olympic Lifting: 10 a.m. Strongman Saturdays: 11 a.m. Open Gym: 10-12 a.m.Read More

Jamie and Marta working some snatches! Weightlifting Hang Snatch + Snatch (6 Sets) Rest 2 Min between sets Metcon  Five rounds for time of: 10  Hang Power Snatch (95/65 lb) 30 Double Unders or 60 Single Unders 30-Day Ab Challenge: Day 19 95 – Abmat Sit-Ups 130 – Crunches 60 – Cobras 60 – Leg raises 85...Read More

Did someone Say Wall Balls? Crossfit Kids: 4:30 p.m. Crossfit Endurance Trail run: 5:30 p.m. Gymnastics Every 2 minutes, for 16 minutes: 4 sets Minutes 0-2, 4-6, 8-10, 12-14: Muscle-Ups x Max Reps in 45 seconds Minutes 2-4, 6-8, 10-12, 14-16: Handstand Walk x 10 meters Metcon 3 Sets: Against a 3 minute running clock,...Read More

Jen working through some push ups a couple weeks ago to finish up the open! 3 Rounds Bench Press (4-6 reps @ 20X1) Rest 60-90 Seconds Single Arm Dumbbell Row (15-20 Reps @10X0) Rest 60-90 Seconds Metcon Five rounds for time of: Row 500 Meters 20 Push-Ups 10 Toes to Bar 30-Day Ab Challenge: Day...Read More

Paige and Caitlyn getting ready for some gymnastic days! Crossfit Kids: 4:30 p.m. Crossfit Endurance Bike Ride: 5:30 p.m. 8 Min AMRAP: 8 Strict Handstand Push-Ups or L-Seated Dumbbell Presses 8 Strict Supinated-Grip Pull-Ups Rest 4 minutes, and then… 6 Min AMRAP: 15 Ring Dips 15 Box Jump-Overs (24″/20″) Rest 4 minutes, and then… 4 Min...Read More

Camilla and Fekie got second in their competition and Lakoda got 1st! Great weekend for CFG ladies! Weightlifting Clean (Every 2 Minutes, 20 Minutes (10 sets)) Build to a heavy single Metcon  “Five-Minute Capacity Test” Complete as many rounds and reps as possible in 5 minutes of: 5 Squat Cleans (135/95 lbs.) 10 Burpees Over...Read More

Danyelle warming up for some nice Deadlifts today! Reminder… the way Sunday workouts are programmed is to accommodate large classes, meaning we are limited on types of movements/lifts, and are really for people who missed classes earlier in the week.  If you come Friday, Saturday, Sunday, Monday there is a good chance there will be movements that...Read More

Kallie and Kathryn killed it last weekend with some Meet and lifetime PRs for both of them!! Bootcamp: 8 & 9 a.m. NO CROSSFIT KIDS Olympic Lifting: 10 a.m. Strongman Saturdays: 11 a.m. Open Gym: 10 a.m.-12 p.m.   30-Day Ab Challenge: Day 13 70- Abmat Sit-Ups 85 – Crunches 50 – Cobras 50 – Leg raises 60 second...Read More

Lanie getting after it! Weightlifting Every 2 minutes, for 20 minutes (10 sets): 2 Snatch + 1 Overhead Squat Metcon (Time) For time: Run 400 Meters 10 Squat Snatches (135/95 lbs) 20 Burpees Over the Barbell Run 800 Meters 20 Burpees Over the Barbell 10 Squat Snatches (135/95 lbs) Run 400 Meters 30-Day Ab Challenge:...Read More