Boot Camp- 8:00 & 9:00am CrossFit Kids- 9:00am Olympic Lifting- 10:00am Strongman Saturday- 11:00am Open Gym- 10:00am-Noon Wall Climb fun with friends! March 2017 Pull-Up Challenge Day #4 30 Negative Pull Ups 3 sets Max Effort Dead HangRead More
Congrats to our Week 1 Winners for the 2017 CF Open! Gwen had the fastest time for the Scaled division, and JT for the Rx’d division! Conditioning CrossFit Games Open 17.2 (AMRAP – Reps) 12 Minute AMRAP 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then 2 rounds of: 50-ft. weighted walking...Read More
CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) It is with mixed emotion that we announce that Coach Tom and Coach Emily will be leaving CFG. They will be moving to Tom’s hometown of Pittsburgh to be closer to family and to begin the next chapter of their lives as husband and wife. Tom’s last...Read More
Mobility- 10:00-10:30am Mother and daughter lunging together! Strength Hang Power Snatch + Snatch + OHS (Every two minutes, for 20 minutes (10 sets)) Barbell may be dropped in between Hang Snatch and Snatch Conditioning Complete as many rounds and reps as possible in 8 minutes of: 5 Power Snatches (135/95 lbs) 10 Burpee Box Jump-Overs...Read More
CrossFit Kids- CANCELLED CrossFit Endurance- 5:30pm (at CFG) Jen and her seated Shoulder Press! Strength Four sets Front-Foot Elevated Split Squat (6-8 each leg) Place foot on a 45lb plate, hold DBs or KBs Rest 60 seconds Ring Push-Ups (8-10 reps) Find variation where reps can be challenging with full range of motion Nothing to...Read More
Announcements: 1- Kallie had a great showing at Jr Nationals going 5/6. She made meet PRs in snatch (69kg), clean & jerk (92kg), and total (161kg), placing 8th overall in the 63kg weight class. Congrats, Kallie!! 2- For athletes who are officially registered for the CrossFit Games Open, please be sure to log in to the...Read More
CrossFit- 9:00 & 10:00am Yoga- 11:00am Muffy crushing her workout. As usual! Conditioning In teams of two, with only one person working at a time, complete the following for time: Run/Row 800 Meters (as a relay) 50 Strict Pull-Ups 100 Push Presses (95/65 lbs) 150 Alternating Reverse Lunges with a Kettlebell in Goblet Hold...Read More
Kallie is heading to Kansas City for the USAW Junior National Weightlifting Championships. She lifts tomorrow (Friday) at 3pm MST. Click here to watch the live stream! Good luck, Kallie!! “The Open” is here! The Open refers to the CrossFit Games Open, a worldwide CrossFit competition. “This five-week, five-workout competition is held in the...Read More
CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) (Click here to go the Endurance WOD) When you and the hubby get to do synchronized Russian KB Swings together! 🙂 Strength Push Press (Take 15 minutes to build to a new 1-RM Push Press) Conditioning Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell...Read More
