Our New Head Coach Lacey Mcquinn! Crossfit Kids: 4:30 P.M. Crossfit Endurance: 5:30 P.M. at South Table, Meet at the trailhead not the park. (Clink Link for Endurance Workout) Weightlifting Back Squat (Build to Heavy Single) Set 1 – 5 reps @ 65% Set 2 – 4 reps @ 75% Set 3 – 3 reps...Read More
Come get your last classes in Monday and Tuesday this week with Coach Tom and Coach Emily before they start their next journey together in Pittsburgh! Weightlifting Halting Clean Deadlift + Clean Pull + Power Clean + Clean (Every 2 minutes, 20 minutes (10 sets)) Build over the course of the ten sets, keeping the...Read More
CrossFit- 9:00 & 10:00am Yoga- 11:00am Jordan and Mike putting on a clinic for T-Bar Rows! Conditioning Four sets for max reps of: 60 seconds of Rowing (for calories) Rest 60 seconds (while your partner rows if you have a teammate) 60 seconds of Jumping Squats (75/55 lbs) Rest 60 seconds 60 seconds of Strict...Read More
Saturday (3.11.17) from Noon-2:00pm we will be hosting our “Going Away Hang Out” for Coaches Emily and Tom! Boot Camp- 8:00 & 9:00am CrossFit Kids- CANCELLED Olympic Lifting- 10:00am Strongman Saturday- 11:00am Open Gym- 10:00am-Noon Community. Support. Love this CFG Family.Read More
Congrats to our Week 2 Winners for the 2017 CF Open! Danyelle had the highest score for the Scaled division, and Keaton for the Rx’d division! Conditioning Metcon CrossFit Games Open 17.3 (AMRAP – Reps) Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches (95# / 65#) Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat...Read More
CrossFit Kids- CANCELLED CrossFit Endurance- 5:30pm (at CFG) (Click here to go the Endurance WOD) Anne lunging on Wednesday! Gymnastics/Skill Work Every 90 seconds, for 18 minutes (3 sets of each): Station 1 – Rolling Pistol or Roll to Candlestick x 10 reps Station 2 – 30 seconds for Max Reps of Strict Handstand Push-Ups...Read More
Mobility- CANCELLED Coach Jen working those positions! Strength Four sets of: Weighted Box Step-Ups (8 reps each leg) Rest 30 seconds between legs Rest 60 seconds before T-Bar Rows T-Bar Row (6-8 reps) Rest 60 seconds Conditioning Complete as many rounds and reps as possible in 12 minutes of: 10 Barbell Thrusters (75/55 lbs) 20...Read More
CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) (Click here to go to the Endurance WOD) The CFG Crew said goodbye to Dan (the Beard), Janet, and their two wonderful boys, as they moved back to Iowa to be closer to family. We’ll miss you at CFG. Come back and visit! Strength Power Clean +...Read More
CrossFit- 9:00 & 10:00am Yoga- 11:00am CFG Yoga is now at 11:00am on Sundays! Conditioning In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 25 minutes of: Farmer’s Carry Short Lap (32/24 kg kettlebells) 10 Jumping Air Squats 10 Jumping Split Lunges (5/leg) Aim to complete Farmer’s Carries...Read More
